Print or save as PDF. These cards summarize the existing protocol, not a new prescription.
v1.2 · 2026-08-28
Green: normal sleep, mood, appetite, easy effort; no escalating pain. Follow the plan.
Amber: ≥2 mildly abnormal signals for 2 days. Cut volume 20–40% or replace intensity with easy running.
Stop exercise for altered gait, worsening focal pain, illness, chest symptoms, fainting, new weakness/numbness or severe unusual fatigue; seek appropriate professional assessment.
v1.2 · 2026-08-28
Practical rehearsal example, not a universal target: progress from tolerated 50–60 toward repeatable 60–90 g carbohydrate/hour only if appropriate. Start within 20–30 minutes. Individualize fluids; avoid drinking enough to gain body mass.
Record actual intake and GI response. Change one variable at a time; rehearse heat and terrain. No default 120 g/hour.
Stop exercise for altered gait, worsening focal pain, illness, chest symptoms, fainting, new weakness/numbness or severe unusual fatigue; seek appropriate professional assessment.
v1.2 · 2026-08-28
Soft face, low shoulders, loose hands.30–60 seconds at unchanged easy pace, then run naturally.
Keep only if: Same or lower RPE, less tension and no new symptoms.
Reject/stop: Discard if arm swing becomes forced, breathing feels restricted or discomfort increases.
One cue at a time. Safety flags override the cue.v1.2 · 2026-08-28
Shorten, quicken — or hike.20–60 seconds on a familiar climb at your intended effort.
Keep only if: Effort returns to target with comfortable, controlled steps.
Reject/stop: Switch to hiking or slow down if effort remains above target; reject forced pushing or calf tension.
One cue at a time. Safety flags override the cue.v1.2 · 2026-08-28
Short, quick, controlled.20–40 seconds on a gentle, familiar descent.
Keep only if: Less obvious braking with stable footing and equal or better control.
Reject/stop: Slow or walk if contact becomes loud, pain appears or control declines. Never chase speed to make the cue work.
One cue at a time. Safety flags override the cue.v1.2 · 2026-08-28
Eyes ahead, feet adapt.20–40 seconds on manageable terrain; shorten steps as needed.
Keep only if: Clearer line choice and secure placement without increased effort.
Reject/stop: Walk if footing becomes uncertain; safe placement overrides pace, cadence and symmetry.
One cue at a time. Safety flags override the cue.v1.2 · 2026-08-28
Relax face, shoulders and hands.20–60 seconds at reduced pace, then reassess natural running.
Keep only if: Relaxed rhythm returns with comfortable, controlled contact.
Reject/stop: Reduce pace or hike if control does not return. Stop with altered gait or worsening focal pain.
One cue at a time. Safety flags override the cue.