86
Readiness
84
Sleep
141
HRV
10
Cycle Day
Readiness
Push. Readiness 86, RHR 43 bpm (score 100), HRV 141 ms (score 93) — comfortably above your 100–145 ms baseline. Day 10, follicular, heading toward ovulation (~day 12) — typically your strongest window. No Oura tags, no red flags. Train as planned.
Watch For
Hip Thrust stuck at 330 lb for 3 sessions — pause today, plan the real variant swap in 2 weeks. New abduction machine number is a baseline, not a regression — log it straight.
Nutrition
Follicular + lift day: hold the 130 g protein floor, carb-forward around the session, and keep hydration/electrolytes up — Houston August heat taxes you even on gym-only days.
Mon
2026-08-03
Today
follicular • d10
🏃♀️
rest
🏋️♀️
Day 1 (Glutes + Back + Calves) — Smith Machine Hip Thrust 330 lb — 4×8 · +7 more
Tue
2026-08-04
follicular • d11
🏃♀️
Base-build Wk11 GA run, 12 km @ 5:45–6:15/km (heat-adjust +30–45s/km for Houston Aug dew point)
🏋️♀️
rest
Wed
2026-08-05
ovulation • d12
🏃♀️
rest
🏋️♀️
Day 2 (Quad + Shoulders + Adductors) — Back Squat 175 lb — 4×8 · +5 more
Thu
2026-08-06
luteal • d13
🏃♀️
Base-build Wk11 GA run, 16 km + 4–6 strides @ 5:45–6:15/km, strides ~4:00/km effort (heat-adjust as needed)
🏋️♀️
rest
Fri
2026-08-07
luteal • d14
🏃♀️
rest
🏋️♀️
Day 3 (Single-Leg + Hams + Push + Back + Calves) — Deficit Bulgarian Split Squat 105 lb — 4×6→8/leg (just bumped +5 — reset to 6 reps, climb back to 8) · +6 more
Sat
2026-08-08
luteal • d15
🏃♀️
rest (Saturday run not added until Wk15 of base build)
🏋️♀️
rest
Sun
2026-08-09
luteal • d16
🏃♀️
Long run, 22 km @ 5:30–6:00/km (Pfitzinger base-build progression, Wk11 of 16) — late-luteal: consider lower-residue pre-run fueling
🏋️♀️
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
230 lb
+25 lb · 5 sessions
Single-Arm Iso-Lateral High Row
80 lb
+20 lb · 8 sessions
Single-Arm Iso-Lateral Low Row
55 lb
-70 lb · 7 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
140 lb
+15 lb · 7 sessions
Smith Machine Hack Squat
110 lb
+10 lb · 4 sessions
Smith Machine Hip Thrust
plateau
330 lb
+10 lb · 9 sessions
Stiff-Leg Deadlift
165 lb
+20 lb · 5 sessions
Tricep Cable Pulldown
52.5 lb
+10 lb · 5 sessions