Clear the cold, keep running
- 215 min planned
- 5% quality
- 60 min long run
- RETURN_PLANreturn: Illness September 14: no fever by September 15, mild leftover congestion and fatigue. Easy Tuesday and Wednesday, one small lower SubT Thursday, standard Friday, 60 easy Sunday. Source: Mike, September 15, 2026, health report and requested week. Explicit ceilings replace ordinary ramp comparisons for this week; this is not execution clearance.
Adjustment · return
Illness September 14: no fever by September 15, mild leftover congestion and fatigue. Easy Tuesday and Wednesday, one small lower SubT Thursday, standard Friday, 60 easy Sunday.
Running Minutes ≤ 215 min · Long Run Minutes ≤ 60 min
Source: Mike, September 15, 2026, health report and requested week
Develops
Frequency back to six runs and a 60-minute Sunday, the first step toward a two-hour Jersey Shore.
Changes
Tuesday anchor becomes easy; Thursday is a single 10-minute lower SubT rep instead of a full dose.
Maintains
Thursday threshold touch and the usual PT and Pilates appointments.
Makes room
No gym while symptoms clear. Stop any run that feels disproportionately hard; missed minutes are not repaid.
Weekend choice
Easy 30 Saturday / easy 60 Sunday: rebuild duration before adding anything fast.
Not: Saturday strides with a 50-minute Sunday. Two weeks out from a two-hour run, the long run is the scarcer preparation; strides can wait a week while the cold clears.
- MonOffOff / recovery
- Tue30minEasy
PM · Runner Stretch PT · 60 min
- Wed35minEasy
- Thu30min1 × 10 min lower SubT
10 min easy before the first block. 1 × 10 min lower SubT. Controlled lower SubT. Finish with another repetition available. Finish with 10 min easy.
PM · Pilates for Runners · 1:1
- Fri30minEasy
- Sat30minEasy
PM · Runner Stretch PT · 60 min
- Sun60minGeneral long run
Lifting Gym off
No lifting this week. PT and Pilates stay gentle and familiar.
Gym off while symptoms clear
Gym off while symptoms clear
Gym off while symptoms clear