+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.

Keep today controlled. Readiness is yellow and the biggest driver is the very short sleep, so if you run, make it a trimmed quality touch rather than a full-send workout: short warm-up, a few steady efforts around race rhythm, then shut it down while you still feel good. The win today is preserving race-week momentum, not proving toughness.

How did the legs and foot feel in the 24 hours after the 16 km long run, especially first thing in the morning?

Was the short sleep a one-off, or is this likely to bleed into tonight as well?

The long run landed, and the cost of it is still in the system. ATL is still well above CTL, TSB remains negative, and the next several projected days drift steadily fresher even without extra work. That is a useful reminder that the fitness signal is already banked. The fastest way to flatten next week is to chase one more big session out of impatience.

This is the bridge from build to taper. One light sharpening session is enough, then the emphasis shifts to easy running, sleep, and arriving with pop in the legs instead of residue in them. Your projected race-day freshness is already moving the right way, so the job now is to protect that arc and keep the foot and lower legs quiet.

Toronto's early downhill will try to hand you free speed. Do not take the bait. The best setup from here is to arrive calm, slightly hungry to run, and ready to lock into patient effort through the first 5 km. Every smart decision this week makes sub-2 more realistic than any extra hard minute does.