9/3
AM
A
RFESS: +40 x12, x11, x10
NG Pullups: +25 x9, x8, x6

B
Bench: wu, 185 x7, x6, x5
Facepulls: 4x15
Seated Calf: 3x14
Farmer's Carries (85 lb DBs): x~40 sec, x~35 sec, x~30 sec

C
Step-ups: +30 x8x3
Incline Bench: 60s x11, x10, x8
DB Pullovers: 75 x13, x11, x8

D
Leg Adductor: 2x15
Leg Abductor: 2x15

E
Overhead Rope Tri: x13, x11, x10
DB Hammer: 25s x14, x12, x9

Fine; not a sore as I'd expected to be.

9/5
AM
Medium Run
8.0 mi - 1:09:01/8:37 pace/147 BPM

Stayed up late the night before for a fantasy draft, so sleep was poor, plus I was probably still fatigued from Monday's run - this was supposed to be 14 miles, but I was dragging, so I cut it down to 8.

9/6
AM
A
NG Pullups: x14, x10, x9
Walking Lunges: 35s x10x3

B
OHP: wu, 100 x10, x10, x7
Pallofs: x10x3
Seated Calf: 3x14
Facepulls: 4x15

C
Leg Ext: x20, x14
Leg Curl: x19, x13

D
Low Incline DB Bench: wu, 70s x8x2, x7
HLRs: x8x3
Adductor Machine: x15x2
Abductor Machine: x15x2

E
DB LTEs: 30s x14, x11, x8
DB Preachers: 20s x12, x11, x10

Fine.

9/7
AM
Recovery
6.0 mi - 57:42/9:37 pace/128 HR

Doing these recovery runs on a dirt/gravel trail by my house; hopefully will end up being helpful for overall wear and tear, plus a different bit of scenery.

9/8
AM
Marathon Pace
3.0 mi - 25:04.3/8:22 pace/138 HR
12.0 mi - 1:31:00.5/7:35 pace/167 HR
0.47 mi - 3:55.6/8:26 pace/160 HR

Pretty happy with this; I missed the first two marathon pace workouts in this plan because I was doing that mini speed block instead, so being able to hold sub-3:20:00 marathon pace (~7:38/mi) for 12 miles was pretty nice. I also set a new half marathon PR at 1:40:08 which, while nice, is annoying that it's over 1:40:00. I have an actual race in a month where hopefully I can do a bit better than this. Cooldown was supposed to be a full mile, but I cut it at two hours flat because I was tired.

9/9
AM
A
Single Leg Press: +100 x8x3

B
Incline Bench: wu, 155 x8, x6x2
Seated Calf: 3x14
Back Extensions: +5 x10x3
Facepulls: 4x15

C
Abductor Machine: 2x15
Adductor Machine: 2x15

D
Seated DB OHP : 50s x8x3
DB Incline Row: 70s x11, x10, x9

E
Hip Thrust Machine: +45 x10x3
Dips (paused): +0 x10x2, x8

F
Bayesian Curl: x14, x12, x10
Lateral Cable Raise: x12, x11, x9

Still fine enough; I'm not really lifting super hard, but given the running volume and gradual weight loss (186 this morning), maintaining is probably ok.

9/10
AM
General Aerobic
8.0 mi - 1:11:15/8:54 pace/141 HR

K.

what's the lightest you've been over the last few years?

This is it; I walked around at 215-225 from the time I got back into lifting after college, and I pretty much maintained that until I cut down in 2013 to very sickly looking 186-ish (spurred by losing a ton of weight after a bad norovirus bout). I'm definitely "healthier" (whatever that means) now; might try and lose another pound or three before the marathon, but I'm not going to sweat it too hard outside of trying to keep the diet under control.

9/11
AM
VO2 Max Intervals
3.0 mi - 26:21.9/8:47 pace/137 HR
0.5 mi_1 - 3:18.3/6:37 pace/171 HR
0.5 mi_2 - 3:09.2/6:18 pace/175 HR
0.5 mi_3 - 3:12.6/6:25 pace/173 HR
0.5 mi_4 - 3:13.1/6:26 pace/174 HR
0.5 mi_5 - 3:15.4/6:31 pace/174 HR
2.0 mi - 17:55.8/8:57 pace/154 HR

Legs felt heavy today, so this didn't go extraordinarily well; I was targeting 6:25/mi pace, so I kind of got there but it was a grind. Walked during almost all of the recoveries (2:30), which I needed more for my legs than for my HR to come back down. Looking forward to a light day tomorrow.

9/12
AM
Recovery
5.0 mi - 49:28/9:53 pace/129 HR

A
RFESS: +40 x12x3
NG Pullups: +25 x9, x8, x6

B
Bench: wu, 185 x6, x5, x4
Facepulls: 4x15
Seated Calf: 3x14
Farmer's Carries (85 lb DBs): x~40 sec, x~35 sec, x~30 sec

C
Incline Bench: 65s x8, x7
DB Pullovers: 75 x14, x11

D
Leg Adductor: 2x15
Leg Abductor: 2x15

Pressed for time so cut a bit from the lifting.

9/13
AM
General Aerobic
7.0 mi - 1:02:36/8:56 pace/143 HR

9/16
AM
Medium Long Run
14.0 mi - 1:58:34/8:28 pace/150 HR

Went on a rafting trip in West Virginia this weekend, so pushed my Sunday run to today; ran the first half with a buddy at around an 8:41 pace, then picked it up for the last 6.5 miles or so. I felt decent enough.