Posts on stacktrace.runhttps://stacktrace.run/posts/Recent content in Posts on stacktrace.runHugoen-usWed, 15 Jul 2026 22:22:35 -0400How this works: an AI coach, org-mode, and some plumbinghttps://stacktrace.run/posts/how-this-works/Wed, 15 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/how-this-works/<p>The <a href="https://stacktrace.run/running/program-original/">30 km program</a> wasn&rsquo;t downloaded from a training site — I built it in conversation with an AI (Claude), and the same AI stays in the loop as a kind of coach. A small summary of how the pieces fit.</p> <h2 id="building-the-program">Building the program</h2> <p>We started from data, not a template: my Strava history (volume patterns, the fast-flat runs that reliably preceded flare-ups), my injury history (calf / quad / plantar), heart-rate numbers, life constraints (young kids, volatile sleep). From that came the principles — injury-first, 100 % Zone 2, one variable at a time, deload every third week — and the <a href="https://stacktrace.run/running/program-original/">18-week structure</a>, leaning on <a href="https://lacliniqueducoureur.com/">La Clinique du Coureur</a>&rsquo;s methodology. The program is <em>completion-driven</em>: the October 24 date slides before I break.</p>Medium-long 36′ Z2 — 6.7 kmhttps://stacktrace.run/posts/runs/2026-07-15-medium-long-36-z2/Wed, 15 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-15-medium-long-36-z2/Week 3: 6.65 km · 37:30 · 5:38/km · HR 138Optional recovery — 5.8 kmhttps://stacktrace.run/posts/runs/2026-07-14-optional-recovery/Tue, 14 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-14-optional-recovery/Week 3: 5.83 km · 40:49 · 6:59/km · HR 119Easy 35′ Z2 — 6.7 kmhttps://stacktrace.run/posts/runs/2026-07-13-easy-35-z2/Mon, 13 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-13-easy-35-z2/Week 3: 6.72 km · 37:49 · 5:37/km · HR 139Long run 81′ Z2 — 15.8 kmhttps://stacktrace.run/posts/runs/2026-07-11-long-run-81-z2/Sat, 11 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-11-long-run-81-z2/Week 2: 15.75 km · 92:17 · 5:51/km · HR 148Easy 35′ Z2 — 6.7 kmhttps://stacktrace.run/posts/runs/2026-07-09-easy-35-z2/Thu, 09 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-09-easy-35-z2/Week 2: 6.74 km · 39:19 · 5:49/km · HR 139Medium-long 54′ Z2 — 9.1 kmhttps://stacktrace.run/posts/runs/2026-07-08-medium-long-54-z2/Wed, 08 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-08-medium-long-54-z2/Week 2: 9.12 km · 54:01 · 5:55/km · HR 136Easy 45′ Z2 — 7.5 kmhttps://stacktrace.run/posts/runs/2026-07-06-easy-45-z2/Mon, 06 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-06-easy-45-z2/Week 2: 7.51 km · 42:29 · 5:39/km · HR 138Long run — 12.1 kmhttps://stacktrace.run/posts/runs/2026-07-04-long-run/Sat, 04 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-04-long-run/Week 1: 12.13 km · 72:04 · 5:56/km · HR 140Easy 35′ Z2 — 6.9 kmhttps://stacktrace.run/posts/runs/2026-07-02-easy-35-z2/Thu, 02 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-02-easy-35-z2/Week 1: 6.93 km · 39:45 · 5:44/km · HR 141Medium-long 48′ Z2 — 10.0 kmhttps://stacktrace.run/posts/runs/2026-07-01-medium-long-48-z2/Wed, 01 Jul 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-07-01-medium-long-48-z2/Week 1: 10.03 km · 61:39 · 6:08/km · HR 143Optional easy — 6.6 kmhttps://stacktrace.run/posts/runs/2026-06-30-optional-easy/Tue, 30 Jun 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-06-30-optional-easy/Week 1: 6.63 km · 37:15 · 5:37/km · HR 139Easy 35′ Z2 — 6.7 kmhttps://stacktrace.run/posts/runs/2026-06-29-easy-35-z2/Mon, 29 Jun 2026 00:00:00 -0400https://stacktrace.run/posts/runs/2026-06-29-easy-35-z2/Week 1: 6.72 km · 37:03 · 5:30/km · HR 140