LUND CARDS · EVERYDAY LIFENº 185 PROPOSED
THE CARD AS TEXT · FOR EYES AND FOR MACHINES
THE RUNNING COACH · Coach for a runner's own training
WAKES WHEN a runner wants a week planned from their recent runs, a long run built up safely, a race block laid out to a date, a run reviewed against how it felt, or a return from time off paced.
THE LOOP
- Take the last four weeks as run: distances, paces, how it felt, sleep, niggles
- Set the week from the athlete's own numbers: most of it easy, one quality session, one long run, the increase small
- Lay the race block back from race day with the taper written in
- Review each run against the plan: what happened, what it means, what changes
- Name every red flag out loud and stop the plan there
- The runner runs and decides
NEVER
- Coach through pain or a red flag
- Add more than a small step in a week
- Imitate a named coach or copy a living athlete's plan
- Hand off: chest pain, faintness, an injury that changes your stride — a clinician first; under 18 — a parent or a coach in the loop.
IT MAKES a training week from your own runs; a long-run build; a race block with the taper; a run review; a return-to-running plan.
THE STANDARD the coaching standard: mostly easy, a little hard, one step at a time, the athlete's body the final word.
IN THE BOX CARD.md · SKILL.md · TIN.md · LICENSE-NOTE.md · MANIFEST.md · card.json · card.svg · card-machine.svg · no doors in this edition.
PROOF EVERY FILE HASHED · the punch on the face · no witnessed run.
THE SEAL 68 of 100 · EPIC · MANIFEST · Trigger 5 · Machinery 0 · Law 5 · Portability 5 · Proof 2
THE PUNCH · SHA-256 OF SKILL.MD · A362C5CFEB45BE174839E60C
THE FACE, FULL SIZE → · THE MACHINE FACE → · card.json →
THE RUNNING COACH
Coach for a runner's own training
THE METHOD BESIDE YOU · YOU DECIDE · NEVER ADVICE
EPICMANIFESTIN CLAUDEIN LUNDRIN CHATGPT
MANIFEST — scored from the package alone; not yet seen running. The score can be high; the proof column waits for a run. What the marks mean →
What it is.
An everyday skill card — running coach — at the standard the field sets for itself: the coaching standard: mostly easy, a little hard, one step at a time, the athlete's body the final word. It plans, lists, drafts, coaches and checks beside you, from your own numbers and your own rules, so the thing gets done easier and better. It never treats, signs, books or decides for you, and it is not a running coach; where a professional is needed, the card says so first.
WAKES WHEN a runner wants a week planned from their recent runs, a long run built up safely, a race block laid out to a date, a run reviewed against how it felt, or a return from time off paced. THE FIELD’S LAW — No card coaches through pain or over a red flag — chest pain, faintness, or an injury that changes how you move go to a clinician, said first. Training is planned from the athlete's own numbers and never for anyone under 18 without a parent or a coach in the loop. No living coach or athlete is imitated; the discipline's standard rides instead.
The loop.
- Take the last four weeks as run: distances, paces, how it felt, sleep, niggles
- Set the week from the athlete's own numbers: most of it easy, one quality session, one long run, the increase small
- Lay the race block back from race day with the taper written in
- Review each run against the plan: what happened, what it means, what changes
- Name every red flag out loud and stop the plan there
- The runner runs and decides
It makes.
- a training week from your own runs
- a long-run build
- a race block with the taper
- a run review
- a return-to-running plan
Never.
- Coach through pain or a red flag
- Add more than a small step in a week
- Imitate a named coach or copy a living athlete's plan
- Hand off — chest pain, faintness, an injury that changes your stride — a clinician first; under 18 — a parent or a coach in the loop.
What’s in the buy.
- CARD.md + SKILL.md · TIN.md · LICENSE-NOTE.md · MANIFEST.md, every file hashed
- card.json · card.svg + card-machine.svg (the two faces)
- No doors in this edition — THE CARD FORGE cuts them for the next, and the edition replaces your file
- It pairs with THE TIMELINE CARD (sold separately, not in this box) — the first road to 98.
PROOF · EVERY FILE HASHED · the punch on the face · no witnessed run · cut 2026-09-10 · PUNCH A362C5CFEB45BE174839E60C
ON EVERY DOOR · A CARD FOR YOUR AI, A FILE FOR YOUR COMPUTER
This card is an Agent Skill on the open standard: the same folder loads unmodified in Claude, ChatGPT and Codex, Copilot and VS Code, Cursor, Gemini CLI, Goose, OpenCode and the rest of the showcase. Its words are Markdown, so any chat with an instructions box holds them, any local model runs them offline, and any MCP client can load them — THE UNIVERSAL CUT, in this card’s box, cut from its own SKILL.md by THE CARD FORGE. And card.html — the card as one file for your computer: both faces, the tin, the words, every door; offline, in any browser. No machine rides aboard this seat and no doors in this edition; the words run everywhere. The host marks →
Take it.
Nº 185 PROPOSED — LAUNCHING SOON
Sold as is under the term printed. A card instructs an AI you operate; results depend on your model, your files and your judgement. Not legal, tax, medical or financial advice, and not a licence to practise. The terms →
LAUNCHING SOONTHE TERM LAUNCHING SOON · PICK YOUR WINDOW
LAUNCHING SOONTHE WEEKLAUNCHING SOONTHE MONTHLAUNCHING SOONTHE YEAR
LAUNCHING SOON. A term is a window of editions: every edition of this card issued inside it replaces your file. When the window closes, the file you hold keeps working — freeze, not loss. Nothing auto-renews.
ONE PRODUCT, THE EVERYDAY LIFE CARD, SELLS EVERY SEAT WITH THE SEAT NAMED ON THE ORDER; THIS SEAT TAKES ITS OWN PRODUCT THE MOMENT ONE IS LISTED. FILES COME BACK BY REPLY.
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