Pre-Marathon Nutrition and Sleep
The session starts the night before. Aim for seven and a half hours of sleep with Apple Watch tracking so you can confirm REM balance in the morning. Eat a slow-carb dinner plus 20 grams of protein. In the morning, hydrate with 500 ml of water, add electrolytes, and consume a breakfast that blends oats, berries, and a moderate caffeine source such as matcha.
- Log sleep readiness in Health; postpone the grind if your recovery score dips below baseline.
- Set a caffeine cutoff two hours before start to avoid cortisol spikes mid-block.
Macro Structure of the Six-Hour Block
Break the marathon into three two-hour cycles. Each cycle includes 80 minutes of play, 10 minutes for review, and a 10-minute recovery break. The final 20 minutes are for stretch and journaling.
Cycle A
Warm-up decks, set pace benchmarks, run HRV check at the 40-minute mark, and log redeal count.
Cycle B
Main ladder push. Use AirPods for white noise, swap seating posture at 60 minutes, and ingest a light snack.
Cycle C
High focus endgame. Drop screen brightness by 10%, run wrist mobility routine, and initiate cooldown notes.
Microbreak Protocol Every 25 Minutes
Use Shortcuts to trigger a 25-5 rhythm. When the timer chimes, pause immediately regardless of game state. Your brain cements patterns during the break, not while forcing the final cards into place.
Step 1: Posture Reset
Stand, roll shoulders, stretch wrists, and take six deep breaths. Let your eyes rest on a horizon point at least five meters away to reset focus muscles.
Step 2: Hydration and Fuel
Sip 120 ml of water each cycle. Alternate between almonds, banana slices, and Greek yogurt cups to maintain glucose without crashes.
Step 3: Quick Reflection
Dictate a 15-second recap into the Notes app. Mark whether you felt rushed, calm, or tilted. The log becomes a pattern detector when reviewed weekly.
Recovery Stack Between Cycles
Between the major cycles, extend the break to ten minutes and introduce deeper recovery inputs. These keep joints lubricated and mental fatigue low.
Mobility Circuit
- - 30 seconds hip flexor stretch on each side
- - 30 seconds forearm flexor stretch against desk edge
- - 10 controlled articular rotations for neck and ankles
Mind Reset
- - Run a three-minute Mindfulness session on Apple Watch
- - Switch playlists to ambient instrumentals under 60 BPM
- - Reapply blue light filter if you notice eye strain
Post-Marathon Cooldown
Finish strong with a cooldown that closes physiological loops. Otherwise, expect next-day brain fog and soreness even if you never left your chair.
- Log session metrics to Numbers while the details are fresh.
- Eat a balanced meal with lean protein and complex carbs within 45 minutes.
- Take a ten-minute walk outdoors to reset circadian signals and decompress mentally.
Warning Signs to End Early
Pushing through certain signals increases injury and burnout risk. If any of the following arise, shut down the session and pivot to recovery.
- Sustained heart rate above 85% of your calculated max for more than five minutes.
- Tingling in wrists or fingers lasting longer than one minute after a microbreak.
- Mood log shows two consecutive "tilted" entries with rising redeal counts.