Sleep · Heart · Load
Sleep
4h 44m
7d 5h 18 · 30d 5h 18
Week
4 / 26 km
3 sessions · long run pending
Next race
8 days
Whole Enchilada 25k · Wk 13 / Trail Taper
LAST RUN
Morning Run · 3.6 km · 6:35/km · —
brief authored 8:02 ET today
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plan revised 40d ago (Post-Toronto Half revision for Whole Enchilada: hamstring recovery gate, trail durability, downhill tolerance, strength/mobility, and fueling specificity. Weekly km are ceilings until the left hamstring 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
Take the easy win today: no run pressure, no make-up miles, no strength debt. Sleep and HRV are both saying the body needs a quieter day, and the left hamstring is best protected by arriving fresher rather than fitter.
Recovery Read
The red call is not from yesterday's short run; that looked low-cost. It is from too little sleep plus sharply suppressed HRV. One bad reading is not a crisis, but it is enough to block quality work this close to race day.
Taper Discipline
This week is light on kilometres, but the useful work has already happened: the course-specific trail run landed, the hamstring stayed quiet, and now freshness matters more than volume arithmetic. Do not spend the final nine days trying to repair the weekly target.
Whole Enchilada Prep
The remaining non-running work is execution prep: confirm carried fuel, fluids, shoes, socks, and the simple race rule set. Hike climbs early, use short-stride descents, fuel from 30-35 minutes onward, and protect the left hamstring if stride length or braking starts to change.