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+---
+date: 2026-09-16
+type: run
+tags: [run, late-morning, down-week, break-in, new-shoes, comeback]
+---
+
+# Run — 2026-09-16
+
+**2.01 km in 12:09 — 6'03" pace at 150 bpm (max 163). First run back after the Sep 13 ankle flare, and the break-in run for the new Asics GT-2000 (stability, "really cloudy"). Went out quick — km 1 in 5'56" — then bilateral achilles tightness at km 2, milder than the old shoes. Not lactate: the same dorsiflexion signature, fifth run running, softened by the new drop + stability.**
+
+## Data
+
+| Metric | Value |
+|--------|-------|
+| Distance | 2.01 km |
+| Duration | 12:09 |
+| Avg pace | 6'03" /km |
+| Fastest pace | 5'56" /km (km 1) · burst 5'23" |
+| Avg HR | 150 bpm |
+| Max HR | 163 bpm |
+| Cadence | 168 spm (max 177) |
+| Stride | 98 cm · 2,047 steps |
+
+| Metric | Value |
+|--------|-------|
+| HR recovery (2min) | 22 bpm (dropped 22, 158→113) |
+| VO₂Max | 46 ml/kg/min (held, "average") |
+| Aerobic training stress | 1.2 · watch recovery: 8 h |
+| Total / active calories | 156 / 138 kcal |
+
+**HR zones:** Extreme 0 min · Anaerobic 3 min · Aerobic 7 min · Fat-burning 1 min · Warm-up <1 min. Splits: **5'56" → 6'08" → 0.01 km in 5s** (5'56" + 6'08" + 5s = 12:09 ✓). Running form: ground contact 292 ms, balance L 50.1% / R 49.9% (symmetric — no gait compensation showing today).
+
+## Sleep — Night before
+
+**6h 37min** · 00:18→07:08 · REM: 13% · Deep: 27% · HRV: **98** · Resting HR: 54 · Woke: 2× · Score: 82/100
+
+> Two beers + nicotine-withdrawal insomnia (fragmented, rolling in bed). HRV held at 98ms — better than pre-quit for the same two-beer input. See [[Sleep/2026-09-16]].
+
+## How it felt
+
+> Monday: running shop, feet tested, bought the Asics GT-2000 — lots of support, "really cloudy". Told to give it a few light runs to break in; this 2 km was the first. First km felt faster and great in the new shoe; at km 2, achilles-tendon tightness in both legs, but not as bad as the previous shoes. Asked if it could be lactate. Left ankle still not 100% — still cracking on ankle circles, a bit swollen — but the shoe support helped with it.
+
+## Comparison
+
+| Metric | Sep 9 | Sep 10 | Sep 13 | **Sep 16 (today)** |
+|--------|-------|-------|--------|--------------------|
+| Distance | 3.24 km | 4.05 km | 2.57 km (stopped) | **2.01 km** |
+| Duration | 19:21 | 26:52 | 20:49 | **12:09** |
+| Avg pace | 5'58" | 6'38" | 8'06" | **6'03"** |
+| Avg HR | 157 bpm | 154 bpm | 133 bpm | **150 bpm** |
+| Max HR | 180 bpm | 169 bpm | 149 bpm | **163 bpm** |
+| Cadence | 168 spm | 162 spm | 150 spm | **168 spm** |
+| Sleep HRV | 127ms | 123ms | 119ms | **98ms** |
+
+**The engine is intact, the tissue is still the repair item.** 6'03" pace at 150 bpm with VO₂Max held at 46 and HR recovery at 22 bpm (his usual 18–24 band) — the aerobic system never looked shaky, on a fragmented-withdrawal night. Cadence back to 168 after the 150 limp-on-Sep-13, and balance 50/50, so the ankle is carrying load normally again. What's unchanged is the calf/achilles tightness at ~km 2 — that's five runs in a row now, and it is **not lactate**.
+
+## Verdict
+
+**Not lactate — and that's the important correction.** Lactate is a burning muscle ache that comes on during hard effort and clears within minutes. Bilateral achilles/calf tightness that appears ~2 km in and then eases is the dorsiflexion restriction announcing itself — the exact signature logged on Sep 6/9/10/13, and the leading indicator that flared the left ankle a week ago. The GT-2000's higher drop and stability reduce the demand for that missing range, which is why today's version was milder. **A shoe doesn't create range** — the mobility floor stays the actual fix.
+
+The one thing to coach is the opening. km 1 at 5'56" was fast for a break-in (feeling good in a new shoe always does this), and it seeded the km-2 fade. Next run, open deliberately at ~7'00" and let the achilles warm into it.
+
+On the ankle: cracking on circles with no sharp pain is gas in the joint, generally benign — but it's still swollen, so keep circles in the pain-free range only and back-of-the-leg work first. The shoe offloading the peroneals is exactly what a stability shoe should do; it's not the cure, just less demand. This was the right-length comeback/break-in run, and the down week (one slot + the company hike) is still the plan — the hike on uneven ground is the bigger ankle test than any run.
+
+## Connected
+
+- [[Sleep/2026-09-16]]
+- [[Runs/2026-09-13]] (the flare this run returns from)
+- [[Health/mobility]]
+- [[Half-marathon-plan]]
diff --git a/Sleep/2026-09-16.md b/Sleep/2026-09-16.md
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+---
+date: 2026-09-16
+type: sleep
+tags: [sleep, nicotine-withdrawal, 2-beers, fragmented]
+---
+
+# Sleep — 2026-09-16
+
+**6h 37min** · 00:18→07:08 · REM: 13% · Deep: 27% · HRV: **98** · Resting HR: 54 · Woke: 2× · Score: **82/100**
+
+> Two beers last night, but — one week off smoking — the HRV didn't dip the way it used to. Bad sleep as a withdrawal side effect: insomnia, fragmented, rolling in bed.
+
+**Interpretation:** The headline is the resilience, not the score. HRV **98ms sits inside the personal range (78–137)** on a night with two beers *and* nicotine-withdrawal insomnia — before quitting, that same two-beer input reliably landed him in the 71–94ms trough (Jul 8: 71, Jul 10: 94). The smoking cessation is already showing up as a faster-recovering nervous system. The cost is in the architecture and the resting HR: **2 wake-ups (High vs the 0–1 reference)**, light sleep 60% (high — the "rolling in bed" is real), and **RHR 54 bpm, the highest reading in the last eight logged nights** (recent band 47–50). That is sympathetic withdrawal stress — the body idling a notch higher while it learns to sleep without nicotine. Deep 27% and REM 13% are both healthy, so the sleep that happened was decent; it just kept getting interrupted. This is textbook early withdrawal: it peaks around weeks 1–2 and settles by ~3–4. Nothing here needs a fix — it needs patience.
+
+| Metric | Value | Reference |
+|--------|-------|-----------|
+| Night sleep | 6h 37min | 6-10h (Normal) |
+| Bed → Rise | 00:18 → 07:08 | — |
+| Deep sleep | 27% (1h 46min) | 20-60% (Normal) |
+| Light sleep | **60% (3h 58min)** | <55% (**High**) |
+| REM sleep | 13% (53min) | 10-30% (Normal) |
+| Deep sleep continuity | 100 points | 70-100 (Normal) |
+| Times woke | **2 times** | 0-1 (**High**) |
+| Breathing quality | 98 points | 70-100 (Normal) |
+| HRV | 98ms | 78-137ms (Within range) |
+| Resting HR | 54 bpm | 47-57 bpm (Within range, top) |
+| SpO2 | 97% | 97-99% (Within range) |
+| Respiratory rate | 15 brpm | 13-16 brpm (Within range) |
+| Score | 82 / 100 | Better than 82% of users |
+
+### HRV / RHR progression
+
+| Date | HRV | RHR | Context |
+|------|-----|-----|---------|
+| Sep 8 | **145ms** 🚀 | 48 | Sober, bed 22:59 — all-time high |
+| Sep 9 | 127ms | 50 | Sober, bed 00:25 |
+| Sep 10 | 123ms | 49 | Sober, bed 00:10 — best score yet (91) |
+| Sep 13 | 119ms | **47** | Rebound night, bed 23:39, 9h27 |
+| **Sep 16** | **98ms** | 54 | 2 beers + nicotine withdrawal, bed 00:18 |
+
+## Connected
+
+- [[Runs/2026-09-16]] (the break-in run this night powered — held up fine, mild achilles at km 2)
+- [[Sleep/2026-09-13]] (the 119ms rebound this follows)
+- [[Sleep/2026-09-08]] (the 145ms pre-midnight record)