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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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2026-09-13 20:19:36 +00:00
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Reviews/2026-year-in-runs.md
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@@ -15,8 +15,8 @@ tags: [review, running, year, honest-review]
| Jun (7–30) | 9 | 25.45 km | 2.83 km | start of the log |
| Jul (1–29) | 13 | 42.09 km | 3.24 km | peak month, PBs, festival |
| **Aug** | **3** | **11.43 km** | **3.81 km** | **two ~2-week holes** |
| Sep (2–13) | 6 (1 aborted) | 23.41 km | 3.90 km | highest load rate of the year |
| **Total** | **31** | **~102.4 km** | ~3.3 km | ~2.2 runs/week |
| Sep (2–13) | 6 (1 stopped at 2.57 km) | 23.98 km | 4.00 km | highest load rate of the year |
| **Total** | **31** | **~103 km** | ~3.3 km | ~2.2 runs/week |
Gaps (days with zero running):
@@ -27,7 +27,7 @@ Gaps (days with zero running):
| **Aug 15 → Aug 29** | **14 days** | heat week → vacation → sick week |
| Sep 10 → Sep 13 | 3 days | peroneal flare |
**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.
**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.
## 2. What genuinely improved (engine)
@@ -66,10 +66,11 @@ Short-run speed is flat. **Long-run pace is still 20–35 s/km off July.** "I'm
## 5. Where he stands today (Sep 13)
- Aborted ~2 km run, left lateral ankle (peroneal), limp on the walk home, pain halved after 15 min sitting = soft tissue.
- HR was never the limiter (chose a pace that kept it under 150 — correct call).
- 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.
- Left lateral ankle (peroneal), limp on the walk home, pain halved after 15 min sitting = soft tissue.
- **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.
- 4th consecutive run with calf/achilles-adjacent symptoms. This was not bad luck; it was load on a known weak link.
- Smoking: quit Sep 6, day 7. Sleep architecture improving (REMs recovering, deep 39%, score 91).
- Smoking: quit Sep 6, day 7. Sleep volume improving (longest night of the log) but REM still low (9%).
## 6. What the next 10 weeks need (only three things)