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]]

Health/mobility.md

@@ -0,0 +1,65 @@
+---
+date: 2026-09-13
+type: health
+tags: [health, mobility, ankle, dorsiflexion]
+---
+
+# Mobility — Ankle Dorsiflexion
+
+> The gate is ankle dorsiflexion. Both ankles fail the 10 cm screen, the left is the weak link — and the left is the side that broke down on Sep 13.
+
+## Baseline — knee-to-wall test (2026-09-13)
+
+Heel flat, knee driven forward over the second toe, measured big toe → wall. Clinical screen: **10 cm**.
+
+| Side | Distance | Verdict |
+|---|---|---|
+| Right | 6 cm | Restricted |
+| **Left** | **4 cm** | **Significantly restricted** |
+
+- **2 cm asymmetry, left worse** — and the left is the ankle that failed at ~2 km on week 2's Sunday long run.
+- Consistent with the log: bilateral calf/achilles tightness on the first 2–3 km of three consecutive runs (Sep 6, 9, 10) *before* anything actually hurt.
+- Still to test: repeat with the **knee bent** (heel down). Straight-knee worse → gastroc. Bent-knee worse → soleus. Changes drill emphasis only, not the plan.
+- Also untested: **front-pinch test** — if the restriction feels like a hard pinch at the front of the ankle rather than a stretch, part of it is a joint block, not muscle.
+
+## Why this is the root cause, not a side quest
+
+- A big calf is not a long calf — hypertrophy and length are separate qualities.
+- The front of the leg (tibialis anterior) is likely **overloaded rather than tight**: it stabilises an ankle that can't move. Stretching it does little; letting the back lengthen is the fix.
+- Flat feet + limited dorsiflexion = the foot overpronates harder and the peroneal tendons absorb every landing. Hours of jumping in flat shoes is what finally collected the bill.
+
+## The floor — 10 min daily, after morning coffee
+
+| # | Drill | Dose |
+|---|---|---|
+| 1 | Knee-to-wall mobilisation | 2×12/side, heel glued down — **left gets an extra set** |
+| 2 | Gastroc stretch (knee straight) | 2×45 s/side |
+| 3 | Soleus stretch (knee bent) | 2×45 s/side |
+| 4 | Eccentric heel raises (3 s down) | 2×10 — off a step once pain-free |
+| 5 | Squat with heels elevated | Keep it. Lower the wedge progressively (book → thinner book → flat) |
+
+- Start with the **back** of the leg. No aggressive range work on the peroneal side until walking is limp-free *and* single-leg heel raises are pain-free.
+- Ankle circles: pain-free range only while the left outer ankle is still sore.
+- The heels-elevated squat is not cheating — it loads the range that exists and trains the peroneal. Progress = lowering the wedge, not dropping the lift.
+
+## Targets & timeline
+
+- Goal: **9–10 cm both sides**, asymmetry under 1 cm.
+- Realistic rate: ~1 cm per 2–3 weeks of daily work; 6–8 weeks to a flat-footed squat. Early gains (joint capsule / neural) come fastest.
+- Re-test **every Sunday morning**, same protocol, log both numbers in the run note. This is the mobility equivalent of pace — effort in, number out.
+
+## Escalation flags
+
+- Hard pinch at the front of the ankle, no change after 6–8 weeks of consistent work → joint block, physio.
+- Any return of point-pain at the lateral malleolus during running → stop, re-test weight-bearing before the next run.
+
+## Incident history
+
+- **2026-09-13 (Sun)** — week 2 long run stopped at ~2 km. Preceded by a Friday concert (flat shoes, hours of jumping/dancing, alcohol, bed after 3 am) and a Saturday of left lateral-ankle ache that only hurt at rest. Run: HR never reached 150 (deliberately slow), both calves tight first, then left lower-leg tightness + left lateral malleolus pain; walked home with a half-leg limp. Pain halved after 15 min sitting — soft tissue, not bone. **Working hypothesis:** peroneal (fibularis) tendon irritation on an ankle with only 4 cm of dorsiflexion, i.e. the range deficit is the upstream cause.
+- **2026-09-06 / 09-09 / 09-10** — bilateral calf–achilles tightness for the first 2–3 km, resolving mid-run. The warm-up signature of the same restriction.
+
+## Connected
+
+- [[Half-marathon-plan]]
+- [[Health/2026-05-28-labor]]
+- [[Health/supplements]]