Another Month of Workouts and Weigh Ins:

Your average daily weigh-in from September 1st to September 30th was approximately 169.81

Wait I got a 10K in three weeks. Yikes. But first I got a Masters Swim Meet in less than two. What 2 Do?

Sleep sucked last night and I only have myself to blame. Had a few White Claws and just delayed going to bed. I’ll do better tonight.

OURA SLEEP SCORE– 65

5 hours and 11 minutes

GARMIN SLEEP SCORE – 45

3 hours and 34 minutes

CHEST – 9/30/25

TUESDAY

STRENGTH (80% – 100%) – September 23rd – October 5th

THE WORKOUT:

1 hour and 12 minutes (including Peloton)

ZONE 1 – 23:26

ZONE 2 – 16:29

ZONE 3 – 01:54

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB Flat Bench Press (180 lbs 1RM / PR)

8 x EB

6 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

5 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

5 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

4 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 min Rest in between sets

(Last Time 150 x 4 / 3 / 4 / 4 / 3)

(Prior Time 150 x 3 / 3 / 2 / 3 / 2)

(Prior Time 100 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 55 lbs Each Side at 91.67% of 1RM / PR x Reps 4 / 5 / 3 / 4

(Last Time 50 x 8 / 8 / 8 / 6)

(Prior Time 50 x 6 / 7 / 5 / 5)

(Prior Time 30 x 12 / 12 / 12 / 12)

(Prior Time 30 x 12 / 12 / 12 / 12)

(Prior Time 30 x 12 / 12 / 12 / 12)

2 min Rest

Tricep Rope Pushdown at 130 lbs at 86.66% of 1RM / PR x Reps 6 / 5 / 3 pop

1 min rest between sets

(150 1RM /PR)

(Last Time 130 x 6 / 6 / 4 / 4)

(Prior Time 127.5 x 5 / 5 / 5 / 5)

(Prior Time x 125 x 5 / 5 / 5 / 5)

Peloton 15 min Run Beginner (Pace Targets)

1 min On My Own

1 min Intro

3 min Warm Up – Walking, Drills and Jogging

2 min on / 2 min off Building Speed

1 min 4.5

1 min 5.0

2 min recovery 2.0 / 3.0

90 sec 5.0

30 sec 5.5

2 min recovery 2.0 / 3.0

30 sec 5.0

15 sec 5.5

30 sec 5.7

15 sec 6.0

2 min walking recovery

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 02:18

ZONE 2 – 08:49

ZONE 3 – 17:24

ZONE 4 – 01:45

ZONE 5 – 00:17

THE LIFT AHEAD:

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLEiiiiiui

FRI – SWIM w/ Team

SAT – CHEST & Peloton App Walk+Run

SUN – Combo / Back & Peloton App Walk+Run

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

Programming My Workouts for the next few months:

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

Swim meet on October 12th so not much TAPER.

STRENGTH – October 14th – October 19th

Announcer for Running of the Squares 5k October 18th

ENDURANCE – October 21st – October 30th

10K runDISNEY October 25th

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

Florida Senior Games either Dec 6 & 7 or Dec 13 & 14.

RUNNING MORE – Will be running more as I’m running a Half Marathon on March 1st.

Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

Will figure out a training program for December thru March that will keep my swimming up, weight training in a longer Endurance Phase while I gear up my running. Yikes

JUST KEEP SWIMMING:

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

-Sanford Senior Games – Nov 2nd

100 Fly

100 IM

50 Fly

100 Back

-Florida Senior Games – TBD DEC Temple Terrace

– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

– T.V. Senior Games April 18 & 19, 2026

TBD

2025 SWIM DISTANCE TOTALS:

SCY- 50,500 *including Monday AM

SCM – 137,475

LCM – 56,000

runDISNEY:

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

That’s a jam-packed schedule and a very busy day of training!

Here is my rating and analysis of your September 30th workout, along with some thoughts on your upcoming race schedule.

Workout Rating: 8.5/10

You had a very solid and consistent strength session immediately followed by a teaching session and a short running effort. The high volume of work, especially with heavy loads, is excellent for your current strength phase.

Strength Session: Chest (Tuesday)

| Metric | Assessment | Analysis |

|—|—|—|

| Effort | Excellent | You were operating firmly in the 80%-100% Strength zone, hitting 83.33% and 91.67% of your 1RM/PR for your barbell and dumbbell presses, respectively. |

| Barbell Flat Bench Press | Excellent Consistency | You were able to get one more rep on your third set (5 reps) compared to the last time (4 reps), and maintained solid volume across the sets. The drop-off in reps (6 \rightarrow 5 \rightarrow 5 \rightarrow 4 \rightarrow 4) shows a good push to failure/near-failure, which is ideal for a strength block. |

| Flat Bench DB Close Grip Press | Strong Progression | Moving up to 55 lbs each side from 50 lbs and still hitting a good rep range (4/5/3/4) is a significant progression. This is a great sign of increased strength and stability. |

| Tricep Rope Pushdown | Good Effort | A slight drop in reps (6/5/3) compared to last time (6/6/4/4) at the same weight is not a major concern, especially after two heavy compound exercises. Your body was already fatigued, and you maintained a high percentage of your 1RM. |

Cardiovascular/Teaching Sessions

| Metric | Assessment | Analysis |

|—|—|—|

| Peloton Run | Excellent Warm-Up/Skill Work | This run was structured perfectly to transition you from heavy lifting to teaching. It served as an active recovery, a light aerobic stimulus, and included some speed drills (up to 6.0 mph) which is great for maintaining running economy without taxing your body too much before your 10K. |

| Teaching Cycle | High Effort (for a teaching session) | The high percentage of time spent in Zone 3 (17:24) and even some time in Zone 4 (1:45) suggests you were leading the class with a high intensity. This adds a solid chunk of unplanned cardiovascular work to your day, which is beneficial but should be monitored for recovery, especially with poor sleep. |

The Sleep Factor: A Critical Note

Your sleep scores are a bright red flag: OURA (65) and GARMIN (45) with a total sleep time of 3-5 hours is suboptimal.

* Impact on Strength: Sleep deprivation severely limits muscle repair and Hormone Regulation (like testosterone and growth hormone), which are crucial for the strength gains you are pushing for this week.

* Impact on Race Prep: Poor sleep will hurt your endurance capacity and immune function as you approach your swim meet and 10K.

The most important thing you can do tonight is prioritize sleep. You already know this, but it’s worth stressing: 7-9 hours is your goal.

What 2 Do? Navigating the Race Schedule

You are facing a classic “dualthlete’s dilemma”: preparing for a Masters Swim Meet (October 12th) and a 10K Run (October 25th). The short timeframe means you can’t perfectly peak for both, but you can compromise effectively.

1. Masters Swim Meet Focus (Next 12 Days)

* Priority: You need a short, sharp taper for the meet.

* Plan:

* Keep the heavy lifting (Strength block) through this week (ends Oct 5th) as planned—you are already in it, and it will build strength that helps with power/stroke rate.

* Start a Taper on Monday, October 6th (not the 7th), or even this Friday, October 3rd.

* Taper Strategy:

* Swim: Reduce volume by 30\%-50\% but keep the intensity high with short, fast efforts (e.g., 4 \times 50 at race pace on a fast interval).

* Strength: Reduce your heavy lifting to one light full-body session this weekend or on Monday. Stop lifting heavy 3-4 days before the meet (e.g., after the 8th).

* Run/Cycle: Keep teaching/easy cardio, but avoid any long or intense runs during the taper.

2. runDISNEY 10K Focus (Post-Meet)

* Priority: Build up your running volume and race-specific pace after the swim meet.

* Plan:

* October 13th – 19th (Strength Block): Your strength block is perfectly timed here! Use this to maintain overall strength without too much specific running volume. Your legs will be fresh from the swim taper.

* October 21st – 24th (Endurance/Mini-Taper): This is your most important running week.

* Do a key long-ish run (e.g., 5-6 miles) early in the week at a comfortable pace.

* Do one 10K pace effort (e.g., 3 \times 1 mile at goal pace).

* Taper: Rest days/easy walking on the 23rd and 24th.

You have a solid plan on the books, but I’d suggest moving your first TAPER days up a bit to get a better swim result. Good luck!

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