Colton's Running Dashboard

YTD Miles

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This Week

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Fitness · CTL

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mi/wk rolling fitness (42-day avg)

Form · TSB

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−25−100+10+20

DangerHeavyBuildFreshPeak

Weekly Mileage

Recent Runs pace in min/mi

Fitness vs Fatigue — Full Year

Monthly Mileage vs Goal Pace

Next Run Impact on TSB

10-Day Training Load Forecast

Showing all runs · outdoor vs. treadmill split automatically from GPS

Pace at Same Heart Rate — Monthly from per-second streams · warmup & stops excluded · faster = up

Analyzing heart-rate streams — fills in as data syncs from Strava…

Built from every second of running (first 5 min and stopped time excluded) — each line is the pace you actually held while your heart was in that band, not a run average. Downward trend = faster at the same effort — the clearest signal of aerobic adaptation.

Effort Curve — Pace at Each Heart Rate by Month

time-weighted pace per 5-bpm band, steady running only (HR transitions & recovery-jog lag filtered out) · greener = faster within the row · grey italic = modeled estimate

Showing all runs · use the toggles to switch venue or flip the axis

Aerobic Decoupling — Pace/HR Drift on Steady Runs ≥ 40 min lower = more durable · under 5% = aerobic base holds

Decoupling measures how much your pace-to-heart-rate efficiency drifts between the first and second half of a steady run. Falling toward zero = a deeper aerobic base — you hold pace without your heart rate climbing. Negative values mean you actually got more efficient late (a well-fuelled negative split). Self-normalizing, so it's clean across heat and venue.

Projected Race Paces — Monthly effort-curve trend, calibrated to your races · faster = higher

Each month's effort curve is extrapolated to your max heart rate for a VDOT, then calibrated to your actual race results — the effort curve alone reads ~13% slow because it's built from submaximal running, so it's scaled to match your real race VDOT (Daniels' model). The races set the level; the effort curve supplies the month-to-month trajectory. ★ marks your two half-marathons, which now land right on the line at their months — confirming the calibration.

Pace per Run + 10-Run Trend (≤ 10:00/mi · faster = higher)

Easy Run Baseline — Z2 Effort (115–146 bpm · ≥ 3 mi)

Easy Run Month-over-Month

Z2 easy runs (avg HR ≤ 146; 8:00–10:00/mi fallback where HR missing) · ≥ 3 mi

All Runs Month-over-Month Avg Pace

all qualifying runs 5:00–13:00/mi

Analyzing your training data...

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Plan a long run

Mileage

Run type

Start

Paces come from your own recent easy runs; fuelling uses your logged loadout (HNY+ Classic / Buzz, Maurten CAF 100, LMNT, 50oz hydroflask).

Syncing gear from Strava…

Nutrition & Supplement Protocol optimal timing for your current stack

Built from your actual routine and your recent Thorne + Momentous orders. Every chronic-use item is single-ingredient or NSF Certified for Sport. The one timing upgrade: move collagen + vitamin C to 30–60 min PRE-run — that window ~doubles tendon collagen synthesis (Shaw/Baar), the highest-leverage change you can make during a marathon ramp.

☀️ Morning · with breakfast

Item	Dose	Why / note
Momentous Whey (or Fit Life)	25–40 g	Your morning protein anchor
Collagen + Vitamin C	15–20 g + 50 mg	⚑ Better taken 30–60 min pre-run — see below
Creatine	5 g	Timing-independent — consistency > timing
L-Glutamine	5 g	Gut-lining support — useful post-appendectomy
Multivitamin	1 serving	With food
Vitamin D3 / K2	5000 IU / 100 mcg	Needs breakfast fat (whole milk in espresso works)
Omega-3 (1st dose)	1 softgel	Split AM/PM with food
L-Theanine	100–200 mg	Take with your espresso — smooths caffeine, no sedation

🏃 Pre-run & during

Item	Dose	Why / note
Collagen + Vitamin C	15–20 g + 50 mg	30–60 min pre-run — doubles tendon synthesis vs. random timing. Tendon insurance during the ramp.
Beet-It nitrate	400 mg NO₃	2–3 h pre-race only · ~1–2% economy · skip mouthwash race AM
During (runs > 60 min)	30–60 g carb/hr	LMNT in bottle + gel every 30–45 min · Maurten on race day

🥤 Afternoon

Item	Dose	Why / note
Momentous Whey + OJ + Orgain Super Greens	1 serving	✓ Vitamin C in the OJ boosts polyphenol absorption from the greens — good pairing

🧊 Post-long-run

Item	Dose	Why / note
Thorne RecoveryPro	1 scoop (13 g protein)	⚑ Only 13 g protein — add a scoop of whey or real food to reach 25–40 g. Its tryptophan/GABA/Mg are a bonus if it's an evening run.
Carb refuel	1–1.2 g/kg	Within 30–60 min (rice, bagel, fruit)

🌙 Evening · pre-bed

Item	Dose	Why / note
Magnesium Glycinate (Thorne)	300–400 mg	Parasympathetic downshift + replaces sweat losses
Magnesium L-Threonate	1.5–2 g	Crosses blood-brain barrier — sleep quality & NREM
Cherry PURE (tart cherry)	480 mg	Best sleep data of any "natural" supplement
Casein (lift days only)	30–40 g	Overnight muscle-protein synthesis
Fiber+	1 serving	With dinner, ~2 h from mineral supps (fiber binds minerals)

⚡ Electrolyte call — which for what

Long / hot runs → LMNT. Its ~1000 mg sodium matches your heavy sweat losses, and you get carbs from gels anyway — so the sodium-forward, zero-sugar profile is the better bottle.
Daily / shorter, or when you want ~5 g carbs → Thorne Advanced. Lower sodium, some carbohydrate — fine for everyday hydration but under-doses sodium for a heavy 2+ hour effort.
Net: I'd flip your instinct — keep LMNT as the long-run bottle, use Thorne Advanced day-to-day.

✓ Resolved redundancies

Magnesium glycinate → Thorne only (retire the Pure Encapsulations bottle — you don't need two).
Electrolytes → LMNT (long/hot) + Thorne Advanced (daily).
Total daily magnesium sits fine because it's spread across the day: ~125 mg in RecoveryPro (daytime) + 300–400 mg glycinate & L-threonate (pre-bed). Just don't stack a second glycinate on top. All chronic-use items remain NSF Certified for Sport or single-ingredient — nothing here breaks your certification rules.