79
Readiness
72
Sleep
103
HRV
3
Cycle Day
Readiness
Push. Readiness 79, RHR score 94 (42 bpm), HRV 103ms — all within your normal range. Sleep score dipped to 72 but not two nights running, not a flag. Day 3 menstrual — hormones at their lowest, this is typically a strong window. No red flags. Train as planned.
Today's Run
Skeleton calls for 5 km Recovery @ 6:00–6:30/km today — a deliberate down day between Tuesday's LT qualifier (9km @ 5:19/km) and tomorrow's 13km MLR. Keep it truly easy; HR should sit comfortably below Tuesday's 163 avg. This is the trough before Thursday/Sunday's bigger asks — don't turn it into anything more.
Effort cue: conversational, could hold a conversation the whole way.
Watch hint: no structure needed, hit Run and go.
No lift today — next lift Fri 2026-09-25.
Watch For
- Thursday's 13km MLR and Sunday's 20km long run are the week's real work — protect today's recovery jog so you show up fresh. Chronic skips flagged on Pull-up (5x) and Push-ups (3x) for Friday's session — decide now if you want to actually hit them or formally deprioritize.
- Lat Pulldown and Single-Arm Low Row are plateaued (3+ sessions stuck) — worth a variant swap next lift day rather than just repeating the same load.
Nutrition
Menstrual day 3 — lean iron-forward (red meat, spinach, lentils) to offset losses; otherwise normal fueling, protein floor still 130g/day.
Mon
2026-09-21
menstrual • d1
🏃♀️
Rest (Pfitz Block 2 Wk18 template — Monday is rest before Tuesday's LT day)
🏋️♀️
Day 1 (Glutes + Back + Calves) — Smith Machine Hip Thrust 360 lb — 4×8 · +7 more
Tue
2026-09-22
menstrual • d2
🏃♀️
LT workout — Wk18 target 4km @ LT pace (4:30-4:40/km) within ~9-10km total (e.g. 2x2km @ LT, 3min jog recovery), warmup/cooldown easy
🏋️♀️
Day 2 (Quad + Shoulders + Adductors) — Back Squat 180 lb — 4×8 · +5 more
Wed
2026-09-23
Today
menstrual • d3
🏃♀️
MLR 12-14 km @ 5:15-5:40/km (Pfitzinger medium-long run)
🏋️♀️
Day 2 — Quad+Shoulders+Adductors: 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; Cable Front Raise 4x8 @ set baseline this session; Copenhagen Plank 2x20-30s/side (bodyweight)
Thu
2026-09-24
menstrual • d4
🏃♀️
Recovery 5-6 km @ 6:15+/km, truly easy
🏋️♀️
Rest (no lift on Thu)
Fri
2026-09-25
menstrual • d5
🏃♀️
GA 6-8 km @ 5:45-6:15/km + 6 strides at end
🏋️♀️
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
follicular • d6
🏃♀️
Rest, or optional easy recovery 5 km @ 6:15+/km per template
🏋️♀️
Rest — no weekend lifting (Thomas rule)
Sun
2026-09-27
follicular • d7
🏃♀️
Long run 20 km @ 5:30-6:00/km (Wk18 long-run target, sunrise start for heat)
🏋️♀️
Rest — no weekend lifting (Thomas rule)
ON TRACK
Houston in 116 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 116 days63.3 km logged
Tracking · 3 weeks back & ahead
wk17
9/14
54.3
km
18
long
wk18
9/21
9·
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
9 / 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
3:56:27 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 (~8 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 116 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