Sleep · Heart · Load
Sleep
5h 17m
7d 5h 43 · 30d 5h 43
Week
0 / 28 km
3 sessions · long run pending
Next race
36 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 12d 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
Use today as a setup day, not a make-up day. The week has been quiet since Sunday’s controlled re-entry, so protect that freshness: light mobility, fuel ready, and legs neutral for tomorrow’s mild trail long run.
Trail Prep
Tomorrow is the first mild trail long-run exposure of the Whole Enchilada block. The priorities are soft surface, short-climb hiking when useful, conservative descents, and fuel by time rather than by hunger. Treat downhill control as skill practice, not pace practice.
Recent Pattern
Sunday’s run gave you a clean aerobic re-entry signal after the Toronto spike, and the quiet days since have likely helped the system settle. The risk now is not undertraining today; it is trying to compensate and carrying unnecessary leg noise into the weekend.
Load Context
The current load picture is neutral and no longer dominated by acute race fatigue. That is exactly the opening we wanted before adding trail specificity: small, controlled exposures that build durability without creating soreness debt.