diff --git a/Reviews/2026-year-in-runs.md b/Reviews/2026-year-in-runs.md
index 3ac3fc8..56e9895 100644
--- a/Reviews/2026-year-in-runs.md
+++ b/Reviews/2026-year-in-runs.md
@@ -1,5 +1,5 @@
 ---
-date: 2026-09-13
+date: 2026-09-20
 type: review
 tags: [review, running, year, honest-review]
 ---
@@ -84,9 +84,27 @@ Everything else (speed, ego surges, extra bonus runs) is optional and costs reco
 
 **A runner's engine and a beginner's ankles.** 2026 delivered a real +24% aerobic improvement and the discovery of the actual structural limit. The last four weeks have been roughly net-zero — not from lack of discipline, but because a gap, a drink, and a shoe each cost more than the kilometres earned. Fix the three items above and Nov 29 is live; skip the mobility floor and the plan bends to a 10K, honestly, with no drama.
 
+## 7. The week that changed it (Sep 14–20)
+
+Written Sep 20, one week after the Sep 13 flare. The tissue story flipped:
+
+- **Sep 16** — micro-gate passed: 2.01 km @ 6'03", 150 bpm (break-in).
+- **Sep 18** — 3.11 km @ 6'04", 152 bpm, first negative split of the block.
+- **Sep 19** — 14.67 km hike, ~5h01, 2,309 kcal. Ankle silent the whole way.
+- **Sep 20** — **10.01 km @ 8'43" (147 bpm, max 182). First 10 km ever — the Oct 18 checkpoint distance, hit a month early.** Two shoe-stops (tightness→numbness, the logged midfoot-compression pattern), then the re-laced GT-2000 settled and he finished clean (fastest km 5'46", a 3'09" burst). **The left ankle — feared "structurally fucked" that morning — held all 10 km without complaint.**
+
+The fear is worth recording because it resolved the right way: pre-run nerves, not tissue. The two stops were the *shoe*, and the data (avg pace 8'43" is a stop-time tax — true running pace ~6'30") shows no fitness collapse.
+
+**What changed:** the ankle carried 25 km of load in two days (14.67 km hike + 10 km run) and stayed silent. That is the strongest evidence yet that the peroneal flare was soft-tissue overload, not structural damage, and that the mobility work + new shoe are taking load off it.
+
+**What did not change:** the 4/6 cm dorsiflexion deficit is still there and still a 3–4 month project; consistency is still ~2.2 runs/week with no full month at 3×; and alcohol is still the single biggest recurring enemy — September alone logged three drinking crashes (Sep 6 HRV 74, Sep 7 HRV 32, Sep 19 HRV 63).
+
+**The honest read:** engine up, tissue now turning the corner, and the two levers that keep costing him are *not* training — they're showing up (no multi-week gaps) and not drinking before runs. Today's 10 km is a milestone, not a new baseline; the plan's +1 km/week discipline is what got the ankle here.
+
 ## Connected
 
-- [[Runs/2026-09-13]] (today, aborted)
+- [[Runs/2026-09-20]] (the first 10 km — distance PR)
+- [[Runs/2026-09-13]] (the flare this week rebounded from)
 - [[Runs/2026-08-29]] (comeback after the 14-day gap)
 - [[Runs/2026-07-23]] (year's best long run)
 - [[Half-marathon-plan]]