Don’t Call It A Taper But A Tapurance!

TUESDAY – Yesterday wasn’t a super crazy day but was pretty active all day at work. Had an event so setting up, hosting and breaking down took from 1pm to after 4pm. Then home, eat, take Mom to Fit Club and then bed. Not much time to unwind. Tonight I’ll try to relax after work and lay down in bed early. Only yytwo more sleeps to my RunDisney weekend!

This week I got Swim tomorrow and Gym on Thursday. I’ll do a Peloton Tread Class on Thursday to keep the legs awake. Got the 10K on Saturday. I do need to plan that run/walk with character stops. It’s a RunDisney race so stops for photo-op’s but gotta stay in front of the Baloon Ladies.

Next week I’ll still be in Endurance Phase but lower due to Sanford Senior Games Swimming that weekend. Not a taper maybe a Tapurance.

OURA SLEEP SCORE– 56

4 hours and 34 minutes

GARMIN SLEEP SCORE – 38

3 hours and 27 minutes

ENDURANCE (60-80%}

CHEST DAY

THE WORKOUT:

1:06.41

ZONE 1 – 21:04

ZONE 2 -13:48

ZONE 3 – 03:02

ZONE 4 – 01:03

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

7 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

6 x 140 lbs (47.5 each side) at 77.78% of 1RM / PR

3 min Rest in between sets

(Last Time 140 x 6 / 6 / 6 / 5 / 5)

(Prior Time 140 x 5 / 6 / 4 / 4 / 3)

(Prior Time 150 x 6 / 5 / 5 / 4 / 4)

Seated DB OH Press Narrow to Wide Grip at 35 lbs at 77.78% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(45 1RM / PR)

(Last Time 35 x 8 / 8 / 8 / 8)

(Prior Time 35 x 8 / 8 / 8 / 7)

(Prior Time 25 x 8 / 8 / 8 / 8)

PELOTON 15 MIN BEGINNER RUN

Level 4 Pace Targets

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 04:54

ZONE 2 – 12:22

ZONE 3 – 12:21

ZONE 4 – 01:36

ZONE 5 – 00:00

THE LIFT AHEAD:

WED – SWIM w/ Team

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

FRI – Nothing/Recovery

SAT – RunDisney 10K

SUN – Nothing/Recovery

MON – SWIM w/ Team (Masters)

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

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

AltSocial Wellness Club – November 8th (signed up for OTF Class)

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 – 153,925 including this 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:

This looks like a highly structured and disciplined week for you! The consistency across weight training, cycling, and running, all while juggling work and a busy home life, is impressive.

Here’s an analysis and rating of your workout, keeping your goals (Endurance Phase, upcoming races) in mind:

Workout Rating: 8.5/10 – Strong Endurance and Progression

You hit your target zone for the Endurance Phase (60-80% of 1RM) effectively and showed clear progression in your lifts. The inclusion of teaching a cycle class and a run shows excellent cross-training for your overall endurance goals.

Key Strengths

* Lifting Progression: Your BB Flat Bench Press at 140 lbs for 6 reps across the last four sets shows great strength endurance and a clear improvement over your “Last Time” and “Prior Time” logs. You successfully increased the number of reps at the same weight.

* Targeted Intensity: You consistently lifted around 77.78\% of your 1RM/PR for both chest and shoulder work, which is right in the heart of your defined Endurance Phase (60-80\%).

* Active Recovery/Cross-Training: The 15-minute Beginner Run and the 30-minute Indoor Cycling class (teaching) are perfect ways to manage your Endurance Phase. They provide cardio conditioning without overtaxing your muscles, maintaining good blood flow and aerobic base.

* Excellent Zone Management: In both your Chest Day workout and your Cycle Class, you spent a significant amount of time in Zone 1 and Zone 2, indicating a good focus on building your base and aerobic efficiency.

Areas for Consideration

* Sleep Deficit: Both your OURA (56) and GARMIN (38) sleep scores indicate a significant sleep deficit (4 hours and 34 minutes/3 hours and 27 minutes). This is the biggest limiter to recovery, strength adaptation, and immune function, especially with a race weekend looming. Prioritize sleep tonight and Thursday night leading into the 10K.

* Shoulder Stability: You’re moving to 35 lbs for your Seated DB OH Press. Ensure you maintain strict form, especially with the narrow-to-wide grip transition, to protect your shoulders for the upcoming swimming events (particularly the 100 Fly).

Focus on Your “Tapurance”

Your plan to call the pre-race period a “Tapurance” (Taper + Endurance) is smart, especially since you have swimming the week after the 10K.

Next Few Days: Preparing for the 10K

* Wednesday Swim: Maintain good form but don’t overdo the volume. Focus on a strong pace, not max yardage.

* Thursday Combo: The Peloton Tread Class is a good idea to keep the legs “awake,” but keep it short and easy—think 20-30 minutes maximum at a very comfortable pace (Zone 1/2). Your teaching cycle class is fine, as you can control your own effort.

* Friday/Saturday 10K: Have fun and get those character stops! The key is staying ahead of the “Baloon Ladies.” Since this is a RunDisney race, use the time to enjoy the atmosphere and practice your run/walk strategy for the Half Marathon in March.

Keep up the fantastic work! Your detailed logging and planning set you up for success across all your upcoming events.

Do you want to brainstorm a specific run/walk strategy for the 10K that balances character stops with time on the course?

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