81
Readiness
70
Sleep
110
HRV
8
Cycle Day
Readiness
Push — race as planned. Last night (11-14, not yet refreshed for today) was your best of the window: readiness 92, HRV 129ms (above your ~123 mean), RHR 40, sleep 85. You're well-recovered heading into race morning despite a big volume week. Follicular day 8 — rising estrogen, peak-performance window, no cycle caution needed. No anomaly flags.
Watch For
Dew point/heat unconfirmed for race morning — if it's muggy, the negative-split plan still works but temper the back-half pace push. Saturday's recovery run got dropped this week (banked volume, not compressed) — net effect is a slightly fresher taper into today, which is a plus.
Nutrition
Race-day carb-up pre-run (familiar foods only, nothing new), electrolytes with your usual Uptime, protein floor (130g) resumes post-race recovery meal.
Mon
2026-11-09
menstrual • d2
🏃♀️
Rest — Block 3 Wk25 weekly template has no Monday run.
🏋️♀️
Day 1 (Glutes + Back + Calves) — Smith Machine Hip Thrust 360 lb — 4×8 · +7 more
Tue
2026-11-10
menstrual • d3
🏃♀️
Easy GA ~8 km @ 5:45–6:15/km. Wk25's quality slot is the Sunday half marathon itself (per plan: 'Half marathon — replaces Pfitz MP long run'), so no LT workout this Tuesday — taper mode into race day.
🏋️♀️
Day 2 (Quad + Shoulders + Adductors) — Back Squat 180 lb — 4×8 · +5 more
Wed
2026-11-11
menstrual • d4
🏃♀️
MLR, scaled down for race taper: 8–10 km @ 5:15–5:40/km, easy-moderate effort, not a grinding mid-week session with the race 4 days out.
🏋️♀️
Day 2 — Quad+Shoulders+Adductors. Block C rotation: Box Squat 4×8 (set baseline this session); Wed#2 quad slot still TBD per plan — using Smith Hack Squat 4×8 (set baseline this session); Wed#3 shoulder-press slot still TBD per plan — using Arnold Press 4×8 (Block B carryover) (set baseline this session); DB Lateral Raise 4×12 (set baseline this session); Cable Front Raise 4×8 (set baseline this session); Copenhagen Plank 2×20–30s/side (bodyweight).
Thu
2026-11-12
menstrual • d5
🏃♀️
Recovery run 5–6 km @ 6:15+/km, conversational.
🏋️♀️
Rest — no lift Thursday (only Mon/Wed scheduled this week).
Fri
2026-11-13
follicular • d6
🏃♀️
GA 5–6 km + 4–6 strides (~4:00/km bursts), short taper version — legs moving but nothing fatiguing 2 days out from the half.
🏋️♀️
Rest — Day 3 dropped this week per Phase C marathon-block lifting rule (2x/week).
Sat
2026-11-14
follicular • d7
🏃♀️
Rest, or an easy shakeout ~3 km if legs feel restless — keep it truly easy, race is tomorrow.
🏋️♀️
Rest — weekend, no lifting (Thomas rule).
Sun
2026-11-15
Today
follicular • d8
🏃♀️
RACE DAY — By the Bay Half Marathon, 21.1 km. This replaces the Wk25 long run / Pfitzinger MP segment per plan. Even-effort pacing, target in the ~4:55–5:05/km range off current fitness (last HM PR 1:44 @ 4:56/km) — a tune-up race effort inside the marathon block, not an all-out max.
🏋️♀️
Rest — weekend, no lifting (Thomas rule).
ON TRACK
Houston in 63 days
last week 100% of target · long run on schedule · predictor falling
volume 99%long run 152%runs 23/24fitness ↓ (good)
Where you are
Week 25 of 41
Marathon block
Houston in 63 days561.2 km logged
Tracking · 3 weeks back & ahead
wk22
10/19
69.5
km
26
long
wk23
10/26
80
km
29
long
wk24
11/2
87.1
km
32
long
wk25
11/9
34·
km
21
long
wk26
11/16
65→
km
23
long
wk27
11/23
84→
km
28
long
wk28
11/30
74→
km
27
long
Past = what you ran (green on target) · this week = banked so far
· ahead (→) = what you'll be prescribed, long runs already safe-capped. Rolls forward each week.
Doing the work · actual vs adapted target
Oct 12
61.5 / 65 km · 95%
Oct 19
69.5 / 68 km · 100%
Oct 26
80 / 80 km · 100%
Nov 2
87.1 / 87 km · 100%
this wk
34 / 60.0 km so far
all 9 weeks · grey = target, pink = run + substituted km
Run days: 23 of 24 done or substituted (last 4 wks)
· Peloton: 0 rides, 0 min — aerobic support, not run km
The goal math
sub-3:30
= 4:55/km for 42.2 km
your half says
1:44 (Jan '26) → ~3:36:50 marathon
Riegel equivalence — what today's engine converts to
Garmin says
3:31:36 today
normal mid-base — this number is built on easy running only
what closes it
the 18-wk Pfitz block, Sep 14 → race day
LT + marathon-pace work is where the last minutes come from
your job now
hit the quality sessions (LT + MP work) — they're the predictor now
pink = Garmin's predicted marathon, snapshotted daily · dashed = 3:30 — watch it fall as quality work starts
Long-run runway
PLENTY OF RUNWAY
32 km now
→ 32 km peak by Dec 27
Being at 32 km now is not a problem. A safe ramp needs ~0 weeks of building; you have ~6 (~6 to spare). The Pfitz block from Sep 14 is what drives it.
Marathon block · where you are
WEEK 9 OF 18
60 km this week
→ 88 km peak → race in 63 days
Peak volume weeks ahead: wk 27 (Nov 23): 88 km · wk 24 (Nov 2): 87 km · wk 29 (Dec 7): 81 km. plan.md is authoritative from here — no silent step-back adjustments.
Lift progress · load over logged sessions
Back Squat
180 lb
+5 lb · 11 sessions
Cable Front Raise
30 lb
+15 lb · 8 sessions
Deficit Bulgarian Split Squat
105 lb
+20 lb · 10 sessions
Hip Abduction Machine
260 lb
+55 lb · 9 sessions
Single-Arm Iso-Lateral High Row
80 lb
+20 lb · 15 sessions
Single-Arm Iso-Lateral Low Row
plateau
80 lb
-45 lb · 14 sessions
Lat Pulldown
plateau
105 lb
+5 lb · 5 sessions
DB Lateral Raise
15 lb
-50 lb · 9 sessions
Lying Leg Curl
100 lb
-60 lb · 10 sessions
Seated Calf Raise
85 lb
+30 lb · 6 sessions
Seated DB Shoulder Press
35 lb
-5 lb · 10 sessions
Single-Leg Deadlift
175 lb
+50 lb · 14 sessions
Smith Machine Hack Squat
120 lb
+20 lb · 6 sessions
Smith Machine Hip Thrust
360 lb
+40 lb · 16 sessions
Stiff-Leg Deadlift
175 lb
+30 lb · 9 sessions
Tricep Cable Pulldown
42.5 lb
flat · 9 sessions