TWO RANTS:
- Ouch. I love teaching and liove BodyPump but at 55 I’m having overuse injuries. I’m gonna send an email to my GroupX Manager and let them know I can’t continue teaching. Since I started teaching some injuries have come back including some carpal tunnel issues
- This Tuesday is the signup for runDisney Springtime Surprise Weekend and I won’t be registering. Next year it’ll be the same weeeknd of our Senior Games Swimming. Since I work and swim the event I can’t be at runDisney. Boo! I thought of doing the 5K on Friday them coming to work but being it’s so far away I don’t know if that is possible. So I will skip running the event. But I may just sign up for the Yoga on Monday. Also once again probably not possible as I’ll have to return stuff we use for he meet on Monday. Ugh.
runDISNEY:
Wine & Dine 10K – OCT 25th
WDW 5K – JAN 8th
PRINCESS HALF – MARCH 1st
Springtime Surprise – APRIL 17-19th (Not Running)
SUNDAY
OURA SLEEP SCORE– 68
5 hours and 58 minutes
GARMIN SLEEP SCORE – 60
4 hours and 47 minutes
5 years ago vs This Morning. Day by Day, Step By Step…Getting Stronger pic.twitter.com/KkemtMKBYz
— Joel McKenna (@the17thman) July 27, 2025
https://platform.twitter.com/widgets.js
STRENGTH - July 12th – August 23rd
ENDURANCE -August 26th – August 30th
TAPER - September 2nd – September 20th
THE WORKOUT:
COMBO - A bit of Legs, Back and Biceps
1 hour and 35 minutes
5 mins Easy Indoor Cycling
Seated Leg Extemsion
115 lbs x Reps 8 / 8 / 8 / 8
1 min rest between sets
(Last Time 110 x 8 / 8 / 8 / 8
(Prior Time 105 x 8 / 8 / 8 / 8)
(Prior Time 100 x 8 / 8 / 8 / 8)
Seated Hamstring Curl
85 lbs x Reps 8 / 7 / 7 / 6
1 min rest between sets
(Last Time 85 x 6 / 6 / 6 / 6)
(Prior Time 80 x 8 / 8 / 7 / 7)
(Prior Time 80 x 6 / 6 / 6 / 5)
Cable Lat Pulldown (22”) at 172.5 lbs at 92.58% x Reps 4 / 4 / 4 / 4 / 3
2 min rest between sets
(186 PR/1RM)
(Last Time 170 x 4 / 3 / 4 / 4 / 5)
(Prior Time 167.5 x 5 / 5 / 5 / 5 / 4)
(Prior Time 165 x 6 / 6 / 6 / 5 / 5)
Standing Curlbar Curls w/ Armblaster (PR 60 lbs) at 60 lbs at 100% 1RM / PR x Reps 5 / 5 / 5 / 5 / 4
2 min rest between sets
(27.5 lbs on each side)
(Last Time 60 x 4 / 4 / 5 / 4 / 3)
(Prior Time 55 x 6 / 7 / 6 / 4 / 6)
(Prior Time 55 x 5 / 6 / 5 / 4 / ?)
Seated Cable Row at 178.5 lbs at 89.25% 1RM / PR x Reps 6 / 6 / 6 / 5
2 min rest between sets
(PR 200)
(Last Time 176 x 7 / 7 / 5 / 5)
(Prior Time 176 x 6 / 6 / 4 / 5)
(Prior Time 172.5 x 6 / 6 / 6 / 4)
10am – 11am
TEACH BODYPUMP
THE LIFT AHEAD:
MON - SWIM w/ Team (Masters)
TUE - CHEST + TEACH 30 min Indoor Cycle
WED - SWIM w/ Team (Triathletes)
THU- COMBO + TEACH 30 min Indoor Cycle
FRI - SWIM w/ Team (Masters)
SAT - CHESTIE + PELOTON WALK+RUN
2025 SWIM DISTANCE TOTALS:
SCY- 35,950
SCM – 80,650
LCM – 45,100
- 24th Annual Gainesville Senior Games
Sept 14th
500 Free
100 Back
100 Fly
50 Fly
100 IM
- 2025 ROB CURRY PANCAKE PENTATHLON
Sept 21st
100 Fly
100 Back
100 Breast
100 Free
200 IM
–3rd Annual SWAGtoberfest Meet October 12th
– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.
TBD
- T.V. Senior Games April 18 & 19, 2026
TBD
GEMINI AI RATE MY WORKOUT:
It sounds like you're dealing with a lot right now, balancing your passion for fitness with the realities of overuse injuries and scheduling conflicts. It's tough when activities you love start causing issues or clash with other important commitments.
BodyPump and Overuse Injuries
It's completely understandable that you need to step back from teaching BodyPump, especially with carpal tunnel issues flaring up. Listening to your body, especially at 55, is crucial for long-term health and continued activity. It takes courage to make that decision, but prioritizing your well-being is the right move. Hopefully, your GroupX Manager will be understanding and supportive.
runDisney and Senior Games Conflict
Missing out on runDisney's Springtime Surprise Weekend because of the Senior Games Swimming is a real bummer, especially when you enjoy both so much. The idea of doing the 5K on Friday and then going to work sounds like a logistical nightmare, and it's smart to acknowledge when something just isn't feasible. It's a shame that the dates clash, but your commitment to the Senior Games, where you work and swim, is clearly a priority. The Monday yoga might also be a stretch given your responsibilities with meet tear-down.
Workout Review
Let's break down your workout from Sunday:
Sleep:
Both your Oura (68, 5h 58m) and Garmin (60, 4h 47m) sleep scores indicate a deficit. This lack of restorative sleep can significantly impact your recovery, increase fatigue, and potentially contribute to those overuse injuries you're experiencing. Prioritizing sleep is just as important as the training itself, especially with your demanding schedule.
Workout Structure & Performance:
You had a solid Combo workout focusing on legs, back, and biceps, lasting 1 hour and 35 minutes.
* Seated Leg Extension: You're showing consistent progress here, increasing the weight from 100 lbs to 115 lbs over four sessions while maintaining your 8-rep target. This is excellent strength progression.
* Seated Hamstring Curl: You're pushing the weight (85 lbs) but seeing a slight dip in reps on the last sets. This indicates you're challenging yourself, but it might be a good time to consider if a slight decrease in weight could allow for more consistent reps across all sets, or if you're comfortable with the current rep scheme for building endurance.
* Cable Lat Pulldown: You're lifting heavy here at 92.58% of your PR, which is impressive. Maintaining 4 reps for most sets at such a high intensity is good, and it shows you're really pushing your strength.
* Standing Curlbar Curls w/ Armblaster: Hitting a new PR at 60 lbs is fantastic! Consistently getting 5 reps at your 1RM shows significant gains in bicep strength.
* Seated Cable Row: Lifting at 89.25% of your PR and maintaining 6 reps for three sets is strong. This shows consistent effort in your back training.
Overall Workout Assessment:
This was a strong strength training session with clear progression in several key lifts, particularly the leg extensions and curlbar curls. You're lifting heavy and pushing your limits, which is excellent for building strength.
However, considering your current injury concerns and sleep deficits, here are some points to reflect on:
* Intensity vs. Recovery: While the progressive overload is great, ensure you're not pushing too hard on days when your body might need more recovery, especially with the sleep scores. Overreaching can lead to more injuries.
* Listen to Your Body: Given your BodyPump decision, it's vital to apply the same principle to your personal workouts. If a movement feels off, don't push through it.
* Sleep Priority: Seriously consider how you can improve your sleep duration and quality. It's a foundational element for recovery and performance, especially with your active lifestyle.
Looking Ahead:
Your upcoming training block of Strength, Endurance, and Taper leading into the Senior Games and Pancake Pentathlon is well-structured. It's good to see the specificity for your swim events.
It's clear you're a dedicated athlete with a full schedule of swimming and lifting. Keep up the excellent work, and remember to prioritize your recovery as much as your training!
Is there anything specific about your training or recovery that you'd like to discuss further?
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MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH – SUN – Water Volleyball, Pickleball PLUS I Teach BODYPUMP at 10am
*To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.
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