Freaking outstanding! I love that you know where the trade-offs are and are cool with it. I also like that you’re realistic about the days you’ll put in and are planning proactively.
Thank you for your service, even if you are a Marine!
I think it’s going to come down to recovery between workouts for you, as I don’t think any particular session is going to do you in.
In terms of what I’d look for, I’d just say performance trends rather than any “feelings”. The nice thing about doing progressive programs, as you are, is you can measure what you’re objectively. I’d imagine you just will feel rundown the first 4 weeks, so we can’t use feeling tired as our metric. You can look to see if your lifts or runs regress in 3 consecutive workouts, for instance. I’d take that as an indicator you aren’t recovering between all your work.
In terms of what to do about it, my first inclination would be carb-timing (vs just increasing daily totals) because you’re doing multiple sessions in a day. Surge Workout Fuel is a favorite on this site (not to mention sponsored) because it’s convenient and flat-out works. I’m happy to get into specifics, because I’m a fan, but I think your primary goal should be glycogen replenishment and hydration during/ following that morning session so you’re able to get into that midday run hard. I’d probably have a decently carby dinner, as well, to help you recover from the run, sleep well, and prepare for the morning lift.
Let me tag @Bronwen_Blunt as the actual expert here. Christian Thibaudeau, the author of the hard body program, also has a sub forum here and is awesome about answering any specific questions there.
Gist of my ramble:
- Use performance trend (not one bad day) indicators
- Increase carbs around workouts
- Over-emphasize hydration (including electrolytes)
- Increase total carbs, my first preference is at dinner
EDIT: I also should have plugged the T-ransformation challenge (how did I miss that??). Would love to have you join us: