Sleep · Heart · Load
Sleep
5h 49m
7d 5h 34 · 30d 5h 34
Week
0 / 28 km
3 sessions · long run pending
Next race
37 days
Whole Enchilada 25k · Wk 9 / Trail Conv.
LAST RUN
Evening Run · 8.0 km · 7:19/km · —
brief authored 8:00 ET today
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plan revised 11d ago (Post-Toronto Half revision for Whole Enchilada: quad recovery gate, trail durability, downhill tolerance, strength/mobility, and fueling specificity. Weekly km are ceilings until quad is quiet. Non-running protocol lives at memory/whole_enchilada_non_running_protocol.md and should guide daily coaching alongside this formal weekly plan.)
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dreaming —
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data Strava — · Health just now
Today's direction
This is a durability day, not a fitness chase. Do the light strength, keep the optional easy run genuinely optional, and let the quad/stride check decide whether anything beyond mobility is earned.
Quad Gate
Green readiness supports training as planned, but the Whole Enchilada protocol still makes the morning-after response the truth test. Strength should leave the legs neutral or better; any localized pull, stride change, or stair sensitivity means no downhill stress and no trail progression yet.
Week Shape
This week is re-entry into trail durability, not a mileage rescue. The key sequence is simple: one controlled flat/easy run in the bank, light strength today, then the mild trail long run only if the body stays quiet.
Whole Enchilada Prep
The race demand is braking tolerance, footing, and fueling discipline. Today's strength supports that without needing to feel hard; the weekend's job is soft-surface time, conservative descents, and the first carb rehearsal if the gate stays green.