Run + Sleep: 2026-09-13 (2.57km stopped, 8'06" @133bpm; sleep 9h27, HRV 119, RHR 47) + review numbers + plan decision dates (Oct 18 checkpoint)
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Hermes Agent
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@@ -37,6 +37,13 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
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> **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.
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>
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> **Sep 14–20 (planned down week):** Mon unavailable (ankle), Wed Sep 16 = the only run day. Fri late afternoon → Sun late afternoon is a **company hike**, so Friday and Sunday are out. The hike replaces the week's long run as *time on feet* — but uneven terrain is the single biggest ankle risk of the block: boots with real lateral support, slow descents, poles if available, and no Friday-morning run going into it. Do not cram the missed runs into the remaining days. The long-run number holds at 7 km for the next one (Sep 21 at the earliest) — progression is the metric, not the calendar week. Re-check the schedule at the Oct 4 checkpoint.
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>
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> **Sep 13 evening — revised decision dates** (after the 7 km was stopped at 2.57 km: 8'06" pace, 133 bpm, 0 anaerobic min — tissue stopped it, not the engine):
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>
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> - **Wed Sep 16 — micro-gate, not a recalibration.** 5 min walk limp-free **and** 10 single-leg heel raises pain-free → 3 km easy. Fail either → walk + mobility only, no run.
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> - **Sun Sep 27 — the 7 km *redo*** (the number that was stopped, not the next number up). This is the tissue's real verdict, one week clear of the hike.
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> - **Sun Oct 18 — formal checkpoint, two weeks later than the printed Oct 4**, because one long-run week was lost: 7 km (Sep 27) → 8 km (Oct 4) → 9 km (Oct 11) → **10 km (Oct 18)**. Feels controlled + ankle silent + shoe landed → climb to 16–18 km by Nov 15 and keep Nov 29. Feels like a fight → hold long runs at 12 km and make Nov 1 a 10K.
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> - **Anything that flares before Oct 18 recalibrates immediately** — the date is a backstop, not a gate.
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## Pacing
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@@ -52,7 +59,9 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
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- [ ] Nov 29 in the calendar: "21.1 km — walk if needed, just finish."
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- [ ] First run: Wed Sep 2, 3 km easy. Mon/Tue fully off.
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## Checkpoint — Sun Oct 4 (10 km)
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## Checkpoint — Sun Oct 18 (10 km)
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*(moved +2 weeks from Oct 4 — one long-run week was lost to the Sep 13 flare)*
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- Feels controlled (HR settled, not a death march) → keep climbing to Nov 29.
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- 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.
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@@ -15,8 +15,8 @@ tags: [review, running, year, honest-review]
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| Jun (7–30) | 9 | 25.45 km | 2.83 km | start of the log |
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| Jul (1–29) | 13 | 42.09 km | 3.24 km | peak month, PBs, festival |
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| **Aug** | **3** | **11.43 km** | **3.81 km** | **two ~2-week holes** |
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| Sep (2–13) | 6 (1 aborted) | 23.41 km | 3.90 km | highest load rate of the year |
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| **Total** | **31** | **~102.4 km** | ~3.3 km | ~2.2 runs/week |
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| Sep (2–13) | 6 (1 stopped at 2.57 km) | 23.98 km | 4.00 km | highest load rate of the year |
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| **Total** | **31** | **~103 km** | ~3.3 km | ~2.2 runs/week |
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Gaps (days with zero running):
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@@ -27,7 +27,7 @@ Gaps (days with zero running):
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| **Aug 15 → Aug 29** | **14 days** | heat week → vacation → sick week |
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| Sep 10 → Sep 13 | 3 days | peroneal flare |
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**August in one number: 3 runs in 31 days, a 90% drop from July.** Then he came back with the highest-volume stretch of the entire year (Sep 2–13 ≈ 1.95 km/day ≈ a 59 km/month rate) — after a month off, on the worst-conditioned ankles of the year.
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**August in one number: 3 runs in 31 days, a 90% drop from July.** Then he came back with the highest-volume stretch of the entire year (Sep 2–13 ≈ 2.0 km/day ≈ a 60 km/month rate) — after a month off, on the worst-conditioned ankles of the year.
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## 2. What genuinely improved (engine)
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@@ -66,10 +66,11 @@ Short-run speed is flat. **Long-run pace is still 20–35 s/km off July.** "I'm
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## 5. Where he stands today (Sep 13)
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- Aborted ~2 km run, left lateral ankle (peroneal), limp on the walk home, pain halved after 15 min sitting = soft tissue.
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- HR was never the limiter (chose a pace that kept it under 150 — correct call).
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- Stopped at **2.57 km in 20:49 — 8'06" pace, 133 bpm avg / 149 max, 0 anaerobic minutes.** The cleanest aerobic session of the block and the first one to be ended by tissue instead of fatigue. Splits 6'52" → 8'36" → ~9'23" → stop.
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- Left lateral ankle (peroneal), limp on the walk home, pain halved after 15 min sitting = soft tissue.
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- **HR was never the limiter** — 133 avg is a genuine zone-2 jog, and the sleep behind it was a 9h27, 0-wake-up, RHR-47 night. This is the clearest proof in the log that good recovery does not clear tendon load.
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- 4th consecutive run with calf/achilles-adjacent symptoms. This was not bad luck; it was load on a known weak link.
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- Smoking: quit Sep 6, day 7. Sleep architecture improving (REMs recovering, deep 39%, score 91).
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- Smoking: quit Sep 6, day 7. Sleep volume improving (longest night of the log) but REM still low (9%).
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## 6. What the next 10 weeks need (only three things)
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@@ -1,45 +1,78 @@
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---
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date: 2026-09-13
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type: run
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tags: [run, aborted, narrative-only, incident]
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tags: [run, late-morning, week2, aborted, flare]
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---
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# Run — 2026-09-13
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**Aborted at ~2 km. Fourth consecutive run with calf/achilles-adjacent symptoms, first one to end the run. Left lateral ankle (peroneal / fibularis) — walked home with a half-leg limp. HR was never the limiter: pace was deliberately slow and stayed under 150 bpm. The stopper was the legs, not the engine.**
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> ⚠️ **Narrative-only entry.** No Huawei screenshots were sent for this session, so there is no measured distance, duration, pace, HR, cadence or zone data. Distance is an estimate from the report ("barely past 2 km"). If screenshots arrive, this note gets the real numbers.
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**2.57 km in 20:49 — 8'06" pace at 133 bpm (max 149). The week-2 long run, stopped: left lateral ankle (peroneal) after the first calf tightness at ~2 km, then a limp on the walk home. Fourth consecutive run with calf/achilles-adjacent symptoms, first one to end the run. The HR story is the clean part: 133 avg with zero anaerobic minutes — a genuine zone-2 jog that the legs refused to keep going. Splits tell the whole story: 6'52" → 8'36" → ~9'23" → stop.**
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## Data
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| Metric | Value |
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|--------|-------|
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| Distance | ~2.0 km (narrative estimate) |
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| Avg pace | slow on purpose — "deliberately kept the pace down" |
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| Avg HR | < 150 bpm (never exceeded 150) |
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| Duration | — |
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| Cadence / zones / VO₂Max | — (no screenshot) |
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| Distance | 2.57 km |
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| Duration | 20:49 |
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| Avg pace | 8'06" /km |
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| Fastest pace | 5'45" /km (Instantaneous best) · km 1 = 6'52" |
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| Avg HR | 133 bpm |
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| Max HR | 149 bpm |
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| Cadence | 150 spm (max 173) |
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| Stride | 82 cm · 3,142 steps |
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**Context of the preceding 48 h:** Friday night (Sep 11) concert in 0-drop flat shoes — hours of jumping and dancing, alcohol, bed after 3 am. Saturday (Sep 12) heavy fatigue, left outer ankle already sore/loaded, no pain while walking in a different shoe. Saturday night: 9 h+ sleep, HRV 110+.
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| Metric | Value |
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|--------|-------|
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| HR recovery (2min) | not measured (run stopped) |
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| VO₂Max | 46 ml/kg/min (held, "average") |
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| Aerobic training stress | 1.1 · watch recovery: 3 h |
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| Total / active calories | 209 / 178 kcal |
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**HR zones:** Extreme 0 min · Anaerobic **0 min** · Aerobic 10 min · Fat-burning 7 min · Warm-up 2 min. Splits: **6'52" → 8'36" → 0.57 km in 5:21 (≈9'23"/km) → stop** (412 + 516 + 321 = 20:49 ✓). Running form: ground contact 320 ms, balance L 50.3% / R 49.7% (symmetric — no gait compensation showing today).
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## Sleep — Night before
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**9h 27min** · 23:39→09:06 · REM: 9% · Deep: 20% · HRV: **119** · Resting HR: 47 · Woke: 0× · Score: 83/100
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> 83 points, better than 87% of users. Duration is the longest in the log (9h27) but the architecture is repair-shaped, not rested: deep 20% (bottom of the normal band), light 71% (high), REM 9% (low — third night in the log under 10%), continuity 97, breathing 100, SpO₂ 98%, respiratory 14 brpm. **Resting HR 47 — below the personal range (48–58) and the lowest reading in the log.** So the nervous system was NOT the limiter: HRV mid-range, RHR excellent, zero wake-ups. It was day-after-concert recovery sleep, and it did its job. See [[Sleep/2026-09-13]].
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## How it felt
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> Both calves tight at the back first, then the left leg started to feel "not right" — felt like running with a slight limp, so he stopped rather than pushing on. Walking home was possible only limping on half the leg. Left lower-leg muscle very tight; left outer ankle painful. After ~15 min of sitting the tightness cleared and the ankle pain halved, but did not disappear.
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> Both calves tight at the back first, then the left leg started to feel "not right" — felt like running with a slight limp, so he stopped rather than pushing on. Walking home was possible only limping on half the leg. Left lower-leg muscle very tight; left outer ankle painful. After ~15 min of sitting the tightness cleared and the ankle pain halved, but didn't disappear.
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>
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> Subjective read: *"The pain is already half gone, after sitting for 15 mins, but it just shows that I really need to work on my feet flexibility/mobility."*
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> *"The pain is already half gone, after sitting for 15 mins, but it just shows that I really need to work on my feet flexibility/mobility."*
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## Read
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*(**48 h before:** Friday concert in 0-drop flat shoes — hours of jumping and dancing, alcohol, bed after 3 am. Saturday: heavy fatigue, left outer ankle already loaded, no pain while walking in a different shoe. **Load chain:** plyometric leg session → night → loaded Saturday → Sunday run. **Soft tissue, not bone:** pain halving after 15 min of sitting rules out a fracture; the site (behind/under the lateral malleolus) is the peroneal tendon — the exact tissue his 4 cm left dorsiflexion overloads. HRV recovered ≠ tendons recovered.)*
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- **Soft tissue, not bone.** Pain halving after 15 min of sitting is the classic soft-tissue sign (a fracture does not do that). Lateral malleolus region, behind/under the bump = peroneal tendon.
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- **Load chain:** concert (plyometric leg session in 0-drop shoes) + alcohol + 3 am bedtime + a walk-heavy Saturday → Sunday run. HRV recovered (110+, 9 h sleep) but **HRV measures the nervous system, not tendon tissue.** Good HRV + a run that dies at 2 km at low HR = local tissue is the limiter.
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- **Stopping was correct.** A limp is the one thing you do not run through.
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- **Not a fitness loss.** See [[Reviews/2026-year-in-runs]] — September's short-run speed is flat vs July at the same HR; the limiter is tissue, shoes and load.
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## Comparison
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**Return-to-running gate:** walking limp-free → then 10 single-leg heel raises pain-free → then run. Nothing before both.
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| Metric | Sep 4 | Sep 6 | Sep 9 | Sep 10 | **Sep 13 (today)** |
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|--------|-------|-------|-------|--------|--------------------|
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| Distance | 5.04 km | 6.07 km | 3.24 km | 4.05 km | **2.57 km (stopped)** |
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| Duration | 36:31 | 41:59 | 19:21 | 26:52 | **20:49** |
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| Avg pace | 7'15" | 6'55" | 5'58" | 6'38" | **8'06"** |
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| Avg HR | 159 bpm | 157 bpm | 157 bpm | 154 bpm | **133 bpm** |
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| Max HR | 176 bpm | 179 bpm | 180 bpm | 169 bpm | **149 bpm** |
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| Cadence | 156 spm | 161 spm | 168 spm | 162 spm | **150 spm** |
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| Sleep HRV | 111ms | 74ms | 127ms | 123ms | **119ms** |
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**The comparison that matters is HR, not pace:** 133 avg / 149 max is the first run in the log where the aerobic system was never stressed (0 anaerobic minutes). Every previous run this block sat at 154–159 avg. So this wasn't a fitness failure at 8'06" — it was a genuinely easy jog, correctly paced for an easy day, that the ankle ended. **The progressive fade (6'52" → 8'36" → ~9'23") is the tissue talking**, not the engine.
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## Verdict
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**The right run to stop, for the fourth time in a row — except this time it stopped itself.** The gate held perfectly on the mental side: the pace was set at 8'06", HR stayed at 133 and never crossed 149, and when the left leg went he walked home instead of finishing the distance. That is the exact behaviour the plan pays for, applied to an injury instead of to fatigue.
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The honest part is that this was avoidable load, not bad luck: the tightness had already been logged three runs in a row (Sep 6 left achilles, Sep 9 calf-achilles, Sep 10 bilateral), and Friday's concert added a plyometric leg session on top of it. **The ramp was the mistake** — Sep 2 → 13 was the highest-volume stretch of the year (~2.6 km/run-day, 24 km in 12 days) on the worst-conditioned ankles. `Reviews/2026-year-in-runs` has that pattern in full.
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**Not a reset.** Short-run pace is untouched vs July at the same HR (Jul 20: 3.01 km @ 5'57"/158 vs Sep 9: 3.24 km @ 5'58"/157) — the engine is intact, the tissue is the repair item.
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**Return-to-running gate:** walk limp-free → 10 single-leg heel raises pain-free → then a short easy run. Nothing before both. This is a scheduled down week anyway (Sep 14–20: one run slot on Wed Sep 16, then the company hike), so no training is being lost — and the hike, on uneven ground, is now the largest ankle risk of the entire block.
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## Connected
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- [[Sleep/2026-09-13]]
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- [[Reviews/2026-year-in-runs]]
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- [[Health/mobility]]
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- [[Runs/2026-09-10]] (previous run — third consecutive achilles-tightness report)
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- [[Runs/2026-08-29]] (the last time a run was stopped by illness — same HR-inflation pattern, different cause)
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- [[Half-marathon-plan]]
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@@ -0,0 +1,49 @@
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---
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date: 2026-09-13
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type: sleep
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tags: [sleep, post-concert-rebound, longest-night, rhr-low, rem-low]
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---
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# Sleep — 2026-09-13
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**9h 27min** · 23:39→09:06 · REM: 9% · Deep: 20% · HRV: **119** · Resting HR: **47** · Woke: 0× · Score: **83/100**
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> The longest night in the log. No narrative given — but the context is known: Friday's concert (0-drop flat shoes, hours of jumping, alcohol, bed after 3 am) made Saturday a fatigue day, and this was the rebound night before Sunday's attempted long run.
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**Interpretation:** The volume is a record (9h27, 1h more than the previous best of 8h26) and the nervous system clearly took it: **resting HR 47 bpm — below the personal range (48–58) and the lowest reading in the log**, with **zero wake-ups** and continuity 97. That is deep parasympathetic recovery, and it is why the run the next morning was decided by tissue, not by fatigue: **HRV 119ms sits in the same 119–127 band as the last four logged nights (145 → 127 → 123 → 119)**, and RHR was excellent — so nothing in this data says "too tired to run".
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Architecture is the other half, and it's repair-shaped: **deep 20% (1h 54min) at the bottom of the normal band and light sleep 71% (6h 40min) — the highest light share in the log** — while **REM 9% (53 min) makes it the third night in four under 10%** (Sep 8: 7%, Sep 10: 9%). Breathing quality 100 and SpO₂ 98% rule out anything respiratory. The read: the body spent a long night on volume and shallow recovery rather than on dreaming, which is what a post-alcohol day looks like from the inside — and it's the same REM debt the Sep 10 note flagged, still not paid off.
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Note the unlogged night: **Sep 11→12 (the concert night) has no screenshot** — so the alcohol signature is not in the data, only its consequences. This night is the rebound, not the cause.
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| Metric | Value | Reference |
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|--------|-------|-----------|
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| Night sleep | **9h 27min** | 6-10h (Normal) — log longest |
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| Bed → Rise | 23:39 → 09:06 | — |
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| Deep sleep | 20% (1h 54min) | 20-60% (Normal, bottom) |
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| Light sleep | **71% (6h 40min)** | <55% (**High**) |
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| REM sleep | 9% (53min) | 10-30% (**Low**) |
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| Deep sleep continuity | 97 points | 70-100 (Normal) |
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| Times woke | **0 times** | 0-1 (Normal) |
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| Breathing quality | 100 points | 70-100 (Normal) |
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| HRV | **119ms** | 78-138ms (Within range) |
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| Resting HR | **47 bpm** | 48-58 bpm (**Below range** — log low) |
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| SpO2 | 98% | 97-99% (Within range) |
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| Respiratory rate | 14 brpm | 12-16 brpm (Within range) |
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| Score | **83 / 100** | Better than 87% of users |
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### HRV / RHR progression
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| Date | HRV | RHR | Context |
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|------|-----|-----|---------|
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| Sep 8 | **145ms** 🚀 | 48 | Sober, bed 22:59 — ties all-time high |
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| Sep 9 | **127ms** | 50 | Sober, bed 00:25 |
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| Sep 10 | **123ms** | 49 | Sober, bed 00:10 — best score yet |
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| Sep 11→12 | — | — | **Concert night, unlogged** |
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| **Sep 13** | **119ms** | **47** 🔽 | Rebound night, bed 23:39, 9h27 |
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## Connected
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- [[Runs/2026-09-13]] (the run this night powered — stopped by the ankle, not by the sleep)
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- [[Sleep/2026-09-10]] (the 123ms/91-point night this follows)
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- [[Sleep/2026-09-08]] (the 145ms pre-midnight record)
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