Readiness
Push. Last data point (07-20): readiness 77, RHR 47bpm/score 70 (normal), sleep 84 — all in range. HRV 97ms (score 59) is below your ~100–145 baseline, but you're day 25 of a 24-day-avg cycle — deep/late luteal, likely right at the edge of your next period. This HRV dip is expected progesterone physiology, not a red flag. Train as planned. Log: onset of period if it starts today, plus how legs feel (late-luteal heaviness is normal, not overtraining).
Today's Run
12 km GA. Plan says 5:45–6:15/km; Houston July heat pushes this to 6:00–6:45/km — don't fight it. Conversational effort throughout, no quality today (skeleton confirms 12 km GA, on-plan week).
Fueling note: your 07-16 log flagged GI blowup mid-run — classic late-luteal gut sensitivity (Stacy Sims). Go light/low-residue pre-run today (skip anything heavy or high-fiber in the 60–90 min before), and carry water/electrolytes since it's >60 min.
Watch setup: no structure needed — hit Run and go.
No lift today — next lift Wed 2026-07-22 (Day 2: Quad + Shoulders + Adductors).
Watch For
1. GI sensitivity — bail early if bloating hits again; better to cut short than force it.
2. Cycle day 25/24-avg — period likely imminent; don't read the HRV dip or any heaviness as fatigue.
Nutrition
Late luteal + heat today: lean into protein-forward volume and extra hydration/electrolytes; keep the pre-run bite small and low-residue given your GI history — protein floor still 130 g.