Yesterday my voice got a workout and today it was my back and biceps.

After working the 5K yesterday I have some soup and took a two hour nap. Being on my feet and being so “up” yesterday knocked me out. I’m still beat. I did drink an additional White Claw to unwind last night. Which being how tired I was probably wasn’t a smart idea. But I got to cheer on over 1,100 participants. I also got a few compliments about my announcing. Which is always good as I always feel I’m failing at it. I find myself repeating the same things. About 75 minutes of almost constant talking.

Today I’m just running a few errands and relaxing. Trying not to nap so I can get a good night sleep for tomorrows swim practice.

OURA SLEEP SCORE– 71

5 hours and 26 minutes

GARMIN SLEEP SCORE – 69

6 hours and 11 minutes

SUNDAY – BACK & BICEPS

ENDURANCE (60-80%)

THE WORKOUT:

1 hour and 10 minutes

ZONE 1 – 41:20

ZONE 2 – 11:29

ZONE 3 – 01:15

ZONE 4 – 00:00

ZONE 5 – 00:00

Cable Lat Pulldown (22”) at 143 lbs at 76.88 % 1RM / PR x Reps 8 / 8 / 8 / 8 / 7

2 min rest between sets

(186 PR/1RM)

(Last Time 143 x 8 / 8 / 7 / 6 / 6)

(Prior Time 99 x 10 / 10 / 10 / 10 / ?)

(Prior Time 167.5 x 5 / 5 / 5 / 5 / 5)

Standing Curlbar Curls w/ Armblaster (PR 65 lbs) at 50 lbs at 76.92% 1RM / PR x Reps 7 / 7 / 7 / 6 / 6

2 min rest between sets

(25 lbs on each side)

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

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

(Prior Time 50 x 5 / 5 / 5 / 5 / 4)

Seated Cable Row at 154 lbs at 82.79% 1RM / PR x Reps 8 / 8 / 7 / 7

2 min rest between sets

(186 PR/1RM)

(Last Time 154 x 8 / 7 / 6 / 7)

(Prior Time 99 x 10 / 10 / 10 / 10)

(Prior Time 154 x 7 / 6 / 6 / 5)

(Prior Time 154 x 6 / 5 / 5 / 5)

Cable Back Pushdown at 110 lbs at 88% 1RM / PR x Reps 8 / 7 / 6 / 6

2 min rest between sets

(125 PR/1RM)

(Last Time 110 x 6 / 6 / 6 / 5)

(Prior Time 110 x 5 / 6 / 5 / 4)

(Prior Time 70 x 8 / 8 / 8 / 8)

THE LIFT AHEAD:

MON – SWIM w/ Team (Masters)

TUE – CHEST + PELOTON RUN & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– COMBO + PELOTON RUN & & TEACH 30 Min INDOOR CYCLE

FRI – Nothing/Recovery

SAT – RunDisney 10K

SUN – Nothing/Recovery

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

Programming My Workouts for the next few months:

ENDURANCE – October 14th – 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.

800 Free

400 Free

200 Fly

1500 Free

100 Fly

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:

-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

SCM – 150,825 *including last workout

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 very full and active weekend, and it sounds like you were right to take it easy today! It’s completely understandable that being “on” and announcing for 75 minutes after a 5K would leave you feeling exhausted. Announcing is mentally and vocally demanding, so give yourself credit for pulling it off well and getting those compliments! It’s also smart that you’re prioritizing rest to get good sleep tonight before swim practice tomorrow.

You had a very solid back and biceps session today. You are making some fantastic progress in strength endurance!

Workout Breakdown and Analysis

Overall Assessment: Excellent Endurance Session

You absolutely crushed the goal for an Endurance (60-80%) workout today. You hit the reps and showed consistent progress across the board. The volume and percentage of your 1-rep maximum (1\text{RM}) were perfectly aligned with building muscular endurance, which is crucial for your long-term goals.

Key Progress Highlights

* Cable Lat Pulldown: This is a fantastic set of progression data. You increased the number of reps in your later sets compared to “Last Time.” Specifically, you got 8/8/8/8/7 reps today, which is a big jump from 8/8/7/6/6 last time at the exact same weight (143 \text{ lbs}). This demonstrates significant muscular endurance improvement in your back.

* Standing Curlbar Curls: You were able to maintain 7/7/7/6/6 reps at 50 \text{ lbs} (your previous best was 50 \text{ x } 5/6/6/6/7). This is very solid consistency at a high percentage of your 1\text{RM} (76.92%), showing continued endurance for your biceps.

* Seated Cable Row: Excellent progress here as well. You went 8/8/7/7 today versus 8/7/6/7 “Last Time” at 154 \text{ lbs}. This shows better sustained strength through the end of the exercise.

* Cable Back Pushdown: At 110 \text{ lbs}, you hit 8/7/6/6 today, which is a great improvement over 6/6/6/5 “Last Time.” You not only added a rep to the first set but maintained higher rep counts in the later sets, indicating improved fatigue resistance.

Sleep & Recovery

The sleep scores and duration (5 \text{h } 26 \text{m} to 6 \text{h } 11 \text{m}) are lower than ideal, especially after the demanding 5\text{K} and announcing duties. It’s smart that you’re taking a rest day and avoiding a nap to improve your sleep tonight.

* The White Claw likely contributed to the poor sleep quality, as alcohol interferes with the restorative stages of sleep. It’s a trade-off many people make, but something to be mindful of on big recovery days.

* Given the low sleep totals, the fact that you still had an excellent endurance workout is a testament to your current fitness level and your training adaptation.

Future Programming & The Road Ahead

You’ve laid out a very clear and demanding schedule! The plan to transition to Strength in November and then cycle through another Endurance phase before your Florida Senior Games taper looks well-structured to peak for that event.

Your plan to start ramping up your running for the Princess Half Marathon in March is a significant commitment.

Integrating Running and Swimming

When you begin your December-March programming, focus on periodization to manage your energy and recovery:

* Prioritize: Identify which is the A-priority for each block—is it a key swim meet or the Half Marathon build? Your 800 \text{ Free, } 1500 \text{ Free, and } 200 \text{ Fly} events for the Rowdy Gaines Masters Classic suggest that swimming will remain a high-priority skill/power focus, while the running can be more of an endurance base build in December/January.

* Lift Adjustment: As running mileage increases, you may need to reduce the volume of your weightlifting (fewer sets per exercise) but maintain the intensity (keep the 1\text{RM} percentages high) to ensure you are getting the strength benefit without hindering your run/swim recovery.

You are setting yourself up for a highly successful season! How do you plan to structure the shift in focus and volume between your swim and run training when you start the Half Marathon buildup?

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SATURDAY – 1,200+ Random Acts of Fitness! The first 5K of the three run series and the last one for 2025. Today is one of my favorite parts of my job. I get to be the announcer for our Running of the Squares 5k.

But before all that the 3:30am wake up call. This is my daily wake up but it’s a big difference waking up, drinking preworkout, blasting music in my ear and working out compared to getting up and cheering on 1,200+ people. I love it but waking up and getting myself pumped up is hard.

OURA SLEEP SCORE– 77

6 hours and 42 minutes

GARMIN SLEEP SCORE – 58

5 hours and 14 minutes

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