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)

Half-marathon-plan.md

@@ -37,6 +37,13 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
 > **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.
 >
 > **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.
+>
+> **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):
+>
+> - **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.
+> - **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.
+> - **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.
+> - **Anything that flares before Oct 18 recalibrates immediately** — the date is a backstop, not a gate.
 
 ## Pacing
 
@@ -52,7 +59,9 @@ Starting point: 6.56 km comeback run (Aug 29, post-illness, still fighting the c
 - [ ] 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 — Sun Oct 4 (10 km)
+## Checkpoint — Sun Oct 18 (10 km)
+
+*(moved +2 weeks from Oct 4 — one long-run week was lost to the Sep 13 flare)*
 
 - 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.