agutca/obsidian-vault
1
0
Fork 0
Code Issues Pull Requests Actions Packages Projects Releases Wiki Activity

Update: 2026-09-09 — How-it-felt context (work stress, 400m ego surge, calf-achilles tightness)

Browse Source
This commit is contained in:
Hermes Agent
2026-09-09 10:21:16 +00:00
parent ccc30c5226
commit f166879671
1 changed files with 15 additions and 13 deletions
Download Patch File Download Diff File Expand all files Collapse all files
Runs/2026-09-09.md
+15 -13
View File
@@ -6,7 +6,7 @@ tags: [run, late-morning, week2]
# Run — 2026-09-09
**3.24 km in 19:21 — 5'58" pace at 157 bpm. Week-2 opener, ~11:30 start. Yesterday's "didn't go" (Tuesday — never a scheduled day, but it counted for him) got answered today: the opener happened, floor intact. Distance came in at 3.24 vs the 3.5 planned — close enough to call it a hit. The pace is the sharpest of the block (5'58" avg, 31 s/km faster than the Sep 2 controlled benchmark) and HR ran at the top of his real easy band again — 11 of 19 minutes above the aerobic ceiling. Unlike Sep 6 this isn't illness tax: the sleep base under it (HRV 127, score 88) was genuinely clean. This was pace choice on recovered legs — and the first run inside the smoking-craving peak window (Sep 9–13), where runs are the tool.**
**3.24 km in 19:21 — 5'58" pace at 157 bpm. Week-2 opener, ~11:30 start. Yesterday's "didn't go" got answered today: the opener happened, floor intact (3.24 vs 3.5 planned — close enough to call it a hit). But the real story is the leak, not the pace: km 1–2 were genuinely controlled (6'06" → 6'11"), then the ego opened km 3 with a 400 m surge at ~4'20" (cadence 180, HR 165→180 in one burst) before he backed off to a 5'30" km. Post-hoc context: annoyed at work that morning, easily irritated, legs tight and sore (calf around the achilles) — and he named the driver himself: *"I need to push back my ego and my stress… pushing myself will not bring me results in stamina."* The sleep base was clean (HRV 127, score 88) — this wasn't a taxed body, it was a stressed one. Day 3–4 of nicotine withdrawal (quit Sep 6) is also the chemical crankiness peak: some of the irritability is the quit working. First run inside the craving-peak window (Sep 9–13) — the tool got used.**
## Data
@@ -15,10 +15,10 @@ tags: [run, late-morning, week2]
| Distance | 3.24 km |
| Duration | 19:21 |
| Avg pace | 5'58" /km |
| Fastest pace | 5'30" /km (km 3) |
| Fastest pace | 5'30" /km (best km) · ~4'20" 400 m surge in km 3 |
| Avg HR | 157 bpm |
| Max HR | 180 bpm |
| Cadence | 168 spm (max 186) |
| Max HR | 180 bpm (the surge) |
| Cadence | 168 spm (max 186; 180 during the surge) |
| Metric | Value |
|--------|-------|
@@ -26,13 +26,19 @@ tags: [run, late-morning, week2]
| VO₂Max | 46 ml/kg/min (maintained, "average") |
| Steps | 3,254 |
**HR zones:** Extreme 1 min · Anaerobic **10 min** · Aerobic 6 min · Fat-burning 1 min · Warm-up <1 min — 11 of 19 minutes above the ~152 bpm aerobic ceiling. Avg 157 ≈ 83% of HRmax (~190). Splits: 6'06" → 6'11" → 5'30" + 0.24 km — even base, real pop on the last km.
**HR zones:** Extreme 1 min · Anaerobic **10 min** · Aerobic 6 min · Fat-burning 1 min · Warm-up <1 min — 11 of 19 minutes above the ~152 bpm aerobic ceiling, most of it the surge's wake. Splits: 6'06" → 6'11" → 5'30" + 0.24 km — the first two km were the plan; km 3 was the argument.
## Sleep — Night before
**7h 37min** · 00:25→08:21 · REM: 18% · Deep: 30% · HRV: **127** · Resting HR: 50 · Score: 88/100
> Sober late night (00:25 bed — the cost vs the 22:59 record night is the whole 145→127). Architecture fully repaired: REM back to 18%, deep 30% at 95 continuity. First run in a week starting from a clean base, not debt. See [[Sleep/2026-09-09]].
> Sober late night (00:25 bed — the cost vs the 22:59 record night is the whole 145→127). Architecture fully repaired: REM back to 18%, deep 30% at 95 continuity. First run in a week starting from a clean base, not debt. The work-stress came AFTER this sleep — the base was fine; the morning poisoned the run, not the night. See [[Sleep/2026-09-09]].
## How it felt
> "Legs were tight and sore, especially the calf around the achilles. And I am easily annoyed — I got annoyed with work this morning. The first two kilometers were kinda controlled with 6'00"/km. But I really wanted to go fast: the first 400 meters of the 3rd km was in 4'20" pace (with 180 cadence) and in that small time my HR jumped from 165 to 180. I need to push back my ego and my stress somehow. I feel like I want to push myself, but this will not bring me results in stamina."
*(Legs: tight+sore, calf-achilles focus — side unstated. Noted as a watch item, second consecutive run with achilles-adjacent tightness after Sep 6's left-achilles-first-2-km.)*
## Comparison
@@ -47,17 +53,13 @@ tags: [run, late-morning, week2]
| VO₂Max | 46 | 46 | 46 | **46** |
| Sleep HRV | 145ms | 111ms | 74ms | **127ms** |
**Verdict:** The floor held and the dial drifted — both true, and today the drift is easier to live with than it was on Sunday. **The loop is the headline.** Yesterday's message was "didn't go"; today he went. Tuesday was never a scheduled run day (Wed/Fri/Sun is the contract), but it clearly mattered to him — and the never-miss-twice mechanic worked exactly as designed: miss the self-set Tuesday, bank the scheduled Wednesday. Week 2 is on the board: run 1 of 3, 3.24 km vs the 3.5 opener (0.26 short — not worth chasing; a route/loop thing, not a quit).
**Verdict:** The floor held — and the leak got *smaller*, which is the actual progress. Three runs of effort overshoot in a row (Sep 4 hot, Sep 6's 22 anaerobic minutes, today a 400 m burst) but the shape is trending the right way: this time the restraint lasted **2.4 km**, the leak was **~15 seconds** of a 19-minute run, and he pulled back after it instead of riding it. The driver is now named and it's not the body — clean sleep base (127 HRV, score 88), sharp early km's, then the ego took over on a stressed morning. His own read is the correct one and worth locking in: *the 400 m surge trains a system the half marathon barely uses, and steals recovery from the one it does* — the stamina he wants for Nov 29 is built by the boring km's, and he's the one who said it. Two contexts soften the self-criticism: (1) day 3–4 nicotine-free is the chemical irritability peak — some of "easily annoyed" is withdrawal, temporary, and a sign the quit is landing; (2) an annoyed run that happens at all is still the loop working (Jul 8's full rage run was the crash version; today was a 400 m leak, not a crash). Friday (4 km, 48h before the 7 km Sunday) is the natural place to practice the pushback — boring on purpose is the win condition there.
**The dial:** 5'58" at 157 bpm is the sharpest average pace of the block and it wasn't an accident — the splits show a controlled build and a 5'30" last km with a genuine finish (HR recovery start 171, max 180). Compare the controlled benchmark five days before Sunday: Sep 2 ran 6'29" at 148 bpm when he meant easy. So the heat today is pace *choice* on fresh legs, not physiology — and that's the honest read, because unlike Sep 6 (HRV 74, infection signature) the base under this run was clean (HRV 127, score 88, resting 50). 11 anaerobic minutes in a 19-minute "easy" run is the same signature as Sep 6's 22-in-42 — scaled down, same finger. What's worth noting: his easy band has always been ~148–158, and 157 sits at its top edge; the plan's textbook 135–150 target has never been his reality. Friday (4 km, 48h before the 7 km Sunday) is the next negotiation: "Friday stays short and boring" — if any run this block is going to be genuinely easy, it's that one.
**The other context:** this is the first run inside the smoking-craving peak window (Sep 9–13, per the plan). Runs are the craving tool. He used the tool. Day 3 smoke-free engine also gets its first real data point here — 5'58" at 157 with a 5'30" finish suggests the engine wasn't the constraint today. Worth watching whether Friday's HR at ~6'00–6'30 pace starts drifting down as the smoke clears the system; that's the earliest honest signal, not the pace.
**Physical notes:** none reported — no achilles tightness, no foot numbness at this distance. The 3-4 km shoe-limit range was touched but nothing surfaced; logged as clean.
**Physical notes:** Legs tight and sore, focus on the calf around the achilles (side unstated — Sep 6's tightness was left achilles, first 2 km, resolved in-run). Two runs running with achilles-adjacent tightness after two full rest days — this is Sunday's hard 6.07 load + today's surge stacking on the calf-achilles complex, not daily wear. Watch item: tightness that resolves during the run = the warm-up pattern (like the right ankle) and is manageable; soreness that persists past tomorrow or sharpens into point-pain = stop and report. Mobility floor applies tonight: ankle circles + gentle calf work. No foot numbness reported at 3.24 km.
## Connected
- [[Sleep/2026-09-09]]
- [[Runs/2026-09-06]] (previous run — the taxed 6.07 long run)
- [[Runs/2026-09-06]] (previous run — the taxed 6.07 long run whose load is still in the calves)
- [[Runs/2026-09-02]] (the controlled benchmark this week should rhyme with)
- [[Half-marathon-plan]]