78
Readiness
86
Sleep
94
HRV
25
Cycle Day
Readiness
Push. Readiness 78, sleep 86 (great night), RHR 43 — all normal. HRV 94ms is below your ~100ms floor, but you're day 25/26, 2 days from period — classic late-luteal progesterone dip, not overtraining. No Oura tags (no alcohol/travel/illness) to discount. Train Day 1 as planned.
Watch For
Legs may feel heavier than usual on hip thrust/SLDL — late-luteal load, not a fitness regression, push through per plan. Pull-up avoidance streak is now 5 sessions — decide today whether to do it or formally swap it.
Nutrition
Late luteal + lift day: lean into protein (130g floor) and don't shy from extra carbs if hunger's up — Stacy Sims' late-luteal fueling window, not a lean-out day to fight.
Mon
2026-09-21
Today
luteal • d25
🏃♀️
rest
🏋️♀️
Day 1 (Glutes + Back + Calves) — Smith Machine Hip Thrust 360 lb — 4×8 · +7 more
Tue
2026-09-22
luteal • d26
🏃♀️
LT workout (Pfitz Endurance mesocycle, Wk18): 8 km total with 4 km @ LT pace (4:30-4:40/km)
🏋️♀️
Day 2 (Quad + Shoulders + Adductors) — Back Squat 180 lb — 4×8 · +5 more
Wed
2026-09-23
menstrual • d1
🏃♀️
MLR 13 km @ 5:15-5:40/km
🏋️♀️
Day 2 (Quad+Shoulders+Adductors), Block B variant, Phase B -15% volume (cable front raise dropped): Front Squat 4x8 @ set baseline this session; Leg Press 4x8 @ set baseline this session; Arnold Press 4x8 @ set baseline this session; DB Lateral Raise 4x12 @ set baseline this session (RPE8 last set); Copenhagen Plank 2x20-30s/side (bodyweight)
Thu
2026-09-24
menstrual • d2
🏃♀️
Recovery run 5-6 km @ 6:15+/km
🏋️♀️
rest
Fri
2026-09-25
menstrual • d3
🏃♀️
GA 6-8 km @ 5:45-6:15/km + 6 strides
🏋️♀️
Day 3 (Single-Leg + Hams + Push + Back + Calves) — Deficit Bulgarian Split Squat 110 lb — 4×6→8/leg (just bumped +5 — reset to 6 reps, climb back to 8) · +6 more
Sat
2026-09-26
menstrual • d4
🏃♀️
Rest or optional recovery 5 km @ 6:15+/km
🏋️♀️
rest
Sun
2026-09-27
menstrual • d5
🏃♀️
Long run 20 km @ 5:30-6:00/km (Pfitz Endurance mesocycle, Wk18)
🏋️♀️
rest
ON TRACK
Houston in 118 days
last week 100% of target · long run on schedule · predictor falling
volume 100%long run 90%runs 6/6fitness ↓ (good)
Where you are
Week 18 of 41
Marathon block
Houston in 118 days54.3 km logged
Tracking · 3 weeks back & ahead
wk17
9/14
54.3
km
18
long
wk18
9/21
0·
km
20
long
wk19
9/28
63→
km
22
long
wk20
10/5
50→
km
18
long
wk21
10/12
63→
km
22
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
Sep 14
54.3 / 53 km · 100%
this wk
0 / 58.0 km so far
all 2 weeks · grey = target, pink = run + substituted km
Run days: 6 of 6 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
3:59:50 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
18 km now
→ 32 km peak by Dec 27
Being at 18 km now is not a problem. A safe ramp needs ~5 weeks of building; you have ~14 (~9 to spare). The Pfitz block from Sep 14 is what drives it.
Marathon block · where you are
WEEK 2 OF 18
58 km this week
→ 85 km peak → race in 118 days
Peak volume weeks ahead: wk 28 (Nov 30): 85 km · wk 27 (Nov 23): 82 km · wk 25 (Nov 9): 80 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