78
Readiness
88
Sleep
98
HRV
2
Cycle Day
Readiness
Push. Readiness 78, sleep 88, RHR excellent (45 bpm, score 91) — all strong. HRV dipped to 98 ms (score 59), which sits just below your ~102 ms (mean 123 − 1SD) threshold. Day 2 menstrual isn't late luteal, so per the hard rule this technically counts as a flag — but it's a single soft signal against three strong ones (sleep/RHR/readiness), and first-day-of-period HRV dips are common physiology. No compounding red flags. Run the long run as planned.
Today's Run
14 km Long Run @ 5:30–6:00/km (skeleton-authoritative — capped at 14 km, +20% from your recent longest 12 km; don't push further even if you feel good). Houston late-July dew point is almost certainly >21°C — start at sunrise if you haven't already, and add 30–45 sec/km if you're out past mid-morning. This is Pfitzinger base-phase aerobic volume, not a workout — conversational effort throughout, HR should track similar to Thu/Fri's easy runs (~155–161 low end is fine for long run, but back off pace if HR creeps past that).
No lift today — next lift Mon 2026-07-27 (Day 1: Glutes + Back + Calves).
Watch For
- HRV at 98 ms — soft flag, not urgent given everything else looks good, but note it if it repeats tomorrow outside menstrual context.
- Heat: if you're starting this run after ~9am, expect the pace to run slow relative to effort — that's dew point, not fitness loss.
Nutrition
Day 2 menstrual — iron-forward meals today, electrolytes + extra fluids around the long run in this heat, protein floor still 130 g.
Mon
2026-07-20
luteal • d21
🏃♀️
rest (Block 1 template: Mon rest/optional Peloton if outdoor sub needed)
🏋️♀️
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, assist as needed); 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 finisher)
Tue
2026-07-21
luteal • d22
🏃♀️
GA 6-8 km @ 5:45-6:15/km, conversational effort
🏋️♀️
rest
Wed
2026-07-22
luteal • d23
🏃♀️
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
2026-07-23
luteal • d24
🏃♀️
GA 6-10 km @ 5:45-6:15/km + 4-6 strides at end
🏋️♀️
rest
Fri
2026-07-24
luteal • d25
🏃♀️
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. Note: late-luteal — legs may feel heavier than usual (expected load, not overtraining), push planned session.
Sat
2026-07-25
menstrual • d1
🏃♀️
rest (Block 1 template: Sat rest until Wk15 adds 4th run day)
🏋️♀️
rest (weekend — no lifting, Thomas rule)
Sun
2026-07-26
Today
menstrual • d2
🏃♀️
Long run 14 km @ 5:30-6:00/km (Wk8 step-back long run per base-build progression)
🏋️♀️
rest (weekend — no lifting, Thomas rule)
WATCH
Houston in 175 days
last week 93% of target · week of Jun 29 collapsed (10.5 of 38 km) — rolls out of the 4-week read in 2 wk · long run on schedule · predictor falling
volume 82%long run 86%runs 9/12fitness ↓ (good)
Where you are
Week 9 of 41
Base build
Pfitz marathon block starts Sep 14 — 8 weeks away230.1 km logged
Tracking · 3 weeks back & ahead
wk6
6/29
10.5
km
10.5
long
wk7
7/6
36
km
12
long
wk8
7/13
33.5
km
12
long
wk9
7/20
38·
km
14
long
wk10
7/27
43→
km
17
long
wk11
8/3
48→
km
20
long
wk12
8/10
42→
km
18
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
Jun 22
30 / 34 km · 88%
Jun 29
10.5 / 38 km · 28%
Jul 6
36 / 12 km · 100%
Jul 13
33.5 / 36 km · 93%
this wk
38 / 38.0 km so far
all 9 weeks · grey = target, pink = run + substituted km
Run days: 9 of 12 done or substituted (last 4 wks)
· Peloton: 2 rides, 90 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
4:20:38 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
14 km now
→ 32 km peak by Dec 27
Being at 14 km now is not a problem. A safe ramp needs ~7 weeks of building; you have ~22 (~15 to spare). The Pfitz block from Sep 14 is what drives it.
Volume runway · goal-pace engine
ON TRACK · TIGHT
33.2 km/wk now
→ 53 at block start → 85 peak
tick = block-start target (53 km) · bar fill = your current base toward 85 km peak
~7 weeks of +10%/week building needed, ~7 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 · 8 sessions
Cable Front Raise
plateau
20 lb
+5 lb · 5 sessions
Deficit Bulgarian Split Squat
95 lb
+10 lb · 4 sessions
Hip Abduction Machine
225 lb
+20 lb · 4 sessions
Single-Arm Iso-Lateral High Row
70 lb
+10 lb · 5 sessions
Single-Arm Iso-Lateral Low Row
135 lb
+10 lb · 5 sessions
DB Lateral Raise
plateau
65 lb
flat · 6 sessions
Lying Leg Curl
120 lb
-40 lb · 5 sessions
Seated DB Shoulder Press
plateau
40 lb
flat · 7 sessions
Single-Leg Deadlift
130 lb
+5 lb · 5 sessions
Smith Machine Hack Squat
plateau
100 lb
flat · 3 sessions
Smith Machine Hip Thrust
320 lb
flat · 5 sessions
Stiff-Leg Deadlift
155 lb
+10 lb · 4 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 4 sessions