Marathon training, with the recovery data in the room
A training plan is written months ahead by someone who can't see how you slept. This is how you close that loop without hiring a coach.
Nine weeks in, average day strain has climbed from 10.4 to 13.9 — a sensible progression. Recovery has not followed the usual pattern though: your weekly average has fallen every week for four weeks, from 71% to 54%, and resting heart rate is up 4 bpm across the block. That combination during a build is the classic early overreaching signal. Your plan has a down week in week 11; I'd move it to week 10.
Illustrative example. Your assistant calls the tools itself — you never name them.
Planned load versus actual load
Plans are written in minutes and miles. Your body responds to strain. whoop_cycles gives whole-day exertion, which catches the weeks where the running was on plan but everything else in your life wasn't.
Catch overreaching before it costs you a week
Falling recovery plus rising resting heart rate across two or three weeks is the pattern worth acting on — and it's much easier to see when something can look at 60 days at once.
Taper with evidence
“My race is in 10 days. Based on how my recovery responded to the last two down weeks, how much should I cut?” Your own history, not a generic taper table.
Prompts to try
- Am I absorbing my current training load or overreaching?
- Compare my recovery in this build to the same phase of my last block.
- Should I move my down week forward based on the last three weeks?
- How did my sleep hold up during the highest-volume weeks?
Tools involved
Ask this about your own data
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