86
Readiness
84
Sleep
142
HRV
10
Cycle Day
Readiness
Push. Readiness 86, HRV 142 ms (top of your range), RHR 43, sleep 84 — no red flags, no Oura tags this week. Day 10, follicular — rising estrogen, this is your best-recovery window physiologically. Train Day 1 as planned.
Watch For
- Back Squat, DB Lateral Raise, Seated DB Shoulder Press are all plateaued 3+ sessions — not today's problem (Day 2/3 lifts), but flag for Wednesday's variant swap ("same but different" — front squat is the obvious call).
- New abduction variant: don't chase a number, just get clean 4×8 form data logged.
Nutrition
Follicular + lift day: protein-forward as usual (130 g floor), nothing special needed — save the carb-loading emphasis for Sunday's 21 km long run. Hydrate well, Houston heat is still in play even on a gym day.
Mon
2026-08-03
Today
follicular • d10
🏃♀️
rest
🏋️♀️
Day 1 (Glutes+Back+Calves) — Smith Machine Hip Thrust 4x8 @ set baseline this session; Single-Leg Deadlift 4x8/leg @ set baseline this session; Hip Abduction Machine 4x8 @ set baseline this session; Pull-up 4x8 (bodyweight); Single-Arm Iso-Lateral High Row 4x8/arm @ set baseline this session; Single-Arm Iso-Lateral Low Row 4x8/arm @ set baseline this session; Standing Calf Raise 4x8 @ set baseline this session; Frog Pump 3x20 (bodyweight)
Tue
2026-08-04
follicular • d11
🏃♀️
GA 7 km @ 5:45-6:15/km (Block 1 base build, Wk11)
🏋️♀️
rest
Wed
2026-08-05
ovulation • d12
🏃♀️
rest
🏋️♀️
Day 2 (Quad+Shoulders+Adductors) — Back Squat 4x8 @ set baseline this session; Smith Machine Hack Squat 4x8 @ set baseline this session; Seated DB Shoulder Press 4x8 @ set baseline this session; DB Lateral Raise 4x12 @ set baseline this session; Cable Front Raise 4x8 @ set baseline this session; Copenhagen Plank 2x20-30s/side (bodyweight)
Thu
2026-08-06
luteal • d13
🏃♀️
GA 8 km + 5 strides @ 5:45-6:15/km base pace, strides ~4:00/km bursts
🏋️♀️
rest
Fri
2026-08-07
luteal • d14
🏃♀️
rest
🏋️♀️
Day 3 (Single-Leg+Hams+Push+Back+Calves) — Deficit Bulgarian Split Squat 4x8/leg @ set baseline this session; Stiff-Leg Deadlift 4x8 @ set baseline this session; Lying Leg Curl 4x8 @ set baseline this session; Push-ups 4x8 (bodyweight); Tricep Cable Pulldown 4x8 @ set baseline this session; Lat Pulldown 4x8 @ set baseline this session; Seated Calf Raise 4x8 @ set baseline this session
Sat
2026-08-08
luteal • d15
🏃♀️
rest
🏋️♀️
rest
Sun
2026-08-09
luteal • d16
🏃♀️
Long run 22 km @ 5:30-6:00/km (Block 1 base build, Wk11)
🏋️♀️
rest
ON TRACK
Houston in 167 days
last week 100% of target · long run on schedule · predictor falling
volume 99%long run 82%runs 12/12fitness ↓ (good)
Where you are
Week 11 of 41
Base build
Pfitz marathon block starts Sep 14 — 6 weeks away273.3 km logged
Tracking · 3 weeks back & ahead
wk8
7/13
33.5
km
12
long
wk9
7/20
38
km
14
long
wk10
7/27
43.2
km
17.2
long
wk11
8/3
0·
km
21
long
wk12
8/10
42→
km
18
long
wk13
8/17
48→
km
22
long
wk14
8/24
50→
km
24
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
Jul 6
36 / 12 km · 100%
Jul 13
33.5 / 36 km · 93%
Jul 20
38 / 38 km · 100%
Jul 27
43.2 / 43 km · 100%
this wk
0 / 49.0 km so far
all 11 weeks · grey = target, pink = run + substituted km
Run days: 12 of 12 done or substituted (last 4 wks)
· Peloton: 1 rides, 45 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
4:16:59 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
hold base volume ≥ 90% weekly — that's the whole assignment until Sep
pink = Garmin's predicted marathon, snapshotted daily · dashed = 3:30 — watch it fall as quality work starts
Long-run runway
PLENTY OF RUNWAY
17.2 km now
→ 32 km peak by Dec 27
Being at 17.2 km now is not a problem. A safe ramp needs ~5 weeks of building; you have ~21 (~16 to spare). The Pfitz block from Sep 14 is what drives it.
Volume runway · goal-pace engine
ON TRACK · TIGHT
38.2 km/wk now
→ 53 at block start → 85 peak
tick = block-start target (53 km) · bar fill = your current base toward 85 km peak
~5 weeks of +10%/week building needed, ~6 left to block start — doable but tight. Consistency is the whole job now: stack weeks toward 53 km. Your one collapsed week is the risk — the ramp only holds if weeks stay consistent.
Lift progress · load over logged sessions
Back Squat
plateau
175 lb
flat · 9 sessions
Cable Front Raise
20 lb
+5 lb · 6 sessions
Deficit Bulgarian Split Squat
100 lb
+15 lb · 5 sessions
Hip Abduction Machine
skipped
225 lb
+20 lb · 4 sessions
Single-Arm Iso-Lateral High Row
75 lb
+15 lb · 6 sessions
Single-Arm Iso-Lateral Low Row
140 lb
+15 lb · 6 sessions
Lat Pulldown
105 lb
+5 lb · 2 sessions
DB Lateral Raise
plateau
65 lb
flat · 7 sessions
Lying Leg Curl
125 lb
-35 lb · 6 sessions
Seated Calf Raise
60 lb
+5 lb · 2 sessions
Seated DB Shoulder Press
plateau
40 lb
flat · 8 sessions
Single-Leg Deadlift
135 lb
+10 lb · 6 sessions
Smith Machine Hack Squat
110 lb
+10 lb · 4 sessions
Smith Machine Hip Thrust
330 lb
+10 lb · 7 sessions
Stiff-Leg Deadlift
165 lb
+20 lb · 5 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 5 sessions