State of the run

Should today's run stay hard, get easier, or become recovery?

Combine sleep, soreness, heat, training load, and shoe timing into a practical readiness check. It is not a diagnosis; it is a decision aid for training days.

Check

Build today's signal

Planned runHarder sessions need more caution when stress stacks up.Sleep last night6.5 hrRound to the nearest half hour.Soreness3 /100 is none, 10 changes how you move.Temperature76 FExpected temperature during the run.Load ratio1.15 xThis week divided by recent normal. Use 1.0 if unsure.Miles left on shoes180 miUse a rough estimate if you do not track every pair yet.

Adjust the target

65/100

Keep it easier. The day has enough stress to change the workout. Keep the run, but reduce intensity, pace targets, or total volume.

Change intensity before canceling a useful easy run.

Do not add mileage, speed, heat, and poor sleep in the same decision.

If pain changes your stride, skip the score and choose care.

Shareable result

65/100

Adjust the target: The day has enough stress to change the workout. Keep the run, but reduce intensity, pace targets, or total volume.

Run

Hard

Sleep

6.5 hr

Load

1.15x

Get the weekly readiness prompt.

A lightweight email idea for runners: one useful check each week, tied back to recovery, weather, load, and the next run.