+8.0 km vs Morning Run · +0.20/km

16 km dress-rehearsal long run completed at genuinely easy effort, which is the right outcome two weeks out from the half

Afternoon Run · 16.02 km · 7:19/km · 117.3 min · 136 bpm This looks like the week's key long run: 16 km done, HR stayed properly easy, and the volume moved close to the 32 km target without forcing the pace.

The body is not waving a stop sign, but the day should stay controlled rather than ambitious.

Today's call: trim or soften

• Sleep was too short for a Green readiness call.

• Resting HR is at or below baseline.

Today is not a day to force quality. The shared readiness call is red, and that matches the cost of Saturday's 16 km dress rehearsal. Make today either full rest or a very easy 30-40 minutes with relaxed mechanics and no pace agenda. If you run, keep it deliberately conversational and finish feeling like you left plenty on the table.

How do your legs and feet feel this morning, especially any lingering soreness after the 16 km run?

You are 11 days out from Toronto, and the next win is freshness, not one more big stimulus. CTL is still rising versus last week, ATL is coming down from the long-run spike, and the race-day projection moves you back toward neutral-to-fresh form if you stop trying to squeeze extra work into this window. That is exactly the direction we want.

The last seven days were polarized in a useful way: one shorter run that ran a bit hot for easy effort, then one long aerobic session that stayed controlled. That is a better pattern than stacking medium-hard days. The main coaching note now is to keep easy days truly easy so the work you already banked can show up on race morning.

From here the job is simple: absorb today, touch a little rhythm once the legs wake up, then enter race week with calm legs and no hero sessions. The sub-2 path is still more about disciplined opening pace on Yonge than about finding new fitness in the next 10 days.