17 Weeks & 6 Days To My RunDisney Half Marathon. But Who’s Counting?

MONDAY – Back to work and the work. Today should have been a Masters Swim Practice but it’s a Payroll Monday and since I was off Thursday and Friday last week I didn’t get any of it done. So need to be at work at 7:30am at the latest.

That and my legs are sore but that’s my fault. I did not hydrate properly. After the run I drank one free Powerade, a beer, coffee, one bottle of water and White Claws. Yikes!

Figured I’d just do a light endurance Leg Day. My Legs are still sore from Saturdays 10K so it’s a shakeout the cobwebs Leg Day Workout. This week it’s Easy Goes It for Dryland with Sanford Swim Meet this weekend.

OURA SLEEP SCORE– 60

4 hours and 51 minutes

GARMIN SLEEP SCORE – 46

5 hours and 13 minutes

MONDAY – A LITTLE LEGS & A SHAKEOUT

ENDURANCE (60-80%)

THE WORKOUT:

31 minutes

ZONE 1 – 06:34

ZONE 2 – 05:26

ZONE 3 – 00:45.

ZONE 4 – 00:00

ZONE 5 – 00:00

10 mins Easy Indoor Cycling

Seated Leg Extension

90 lbs at 60% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(Last Time 150 x 7 / 7 / 7 / 6)

(Prior Time 80 x 10 / 10 / 10 / 10)

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

(Prior Time 145 x 6 / 7 / 6 / 6)

Seated Hamstring Curl

60 lbs at 70.58% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min rest between sets

(Last Time 85 x 8 / 7 / 7 / 6)

(Prior Time 85 x 6 / 6 / 6 / 6)

(Prior Time 80 x 8 / 8 / 7 / 7)

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New Sneakers. Well I bought them in June and they’ve been in the box since. Keith Haring X Saucony Ride 18

20 min Peloton WALK+RUN

1 min on my own

1 min Intro

20/30/40/60 x 3 Rounds 90 sec rest in between

Speed 6.0 and 6.1 for the runs

ZONE 1 – 01:34

ZONE 2 – 03:14

ZONE 3 – 06:36

ZONE 4 – 06:01

ZONE 5 – 01:21

THE LIFT AHEAD:

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

WED – SWIM w/ Team

THU– COMBO & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – Nothing/Recovery/Work

SUN – Sanford Senior Games Swimming

MON – SWIM w/ Team (Masters)

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

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 – DEC 6th and 7th 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- 53,400

SCM – 153,925 including this workout

LCM – 56,000

runDISNEY:

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 super busy but productive “shakeout the cobwebs” day, balancing work and training! Dealing with Payroll Monday and still managing to get a workout in, even with sore legs, shows serious dedication.

Here is a rating and some thoughts on your Monday workout:

Workout Rating: Excellent (4.5/5 Stars)

You listened to your body and prioritized recovery/endurance while still getting movement in, which is exactly what you needed after a tough 10K and poor hydration.

Detailed Feedback

1. Recovery and Hydration

* You Acknowledged the Problem: It’s great that you identified the root cause of your sore legs—poor hydration after your 10K. That mix of a single Powerade, beer, coffee, and White Claws is tough on recovery!

* Tip: Going forward, for every alcoholic or caffeinated drink, try to match it with a glass of water. It makes a huge difference in next-day soreness.

* You Adjusted: Your decision to scrap Masters Swim and opt for a light Endurance Leg Day was perfect. Given the sore legs and upcoming Sanford meet, a shakeout was much smarter than pushing hard, which could have led to injury or overtraining.

2. The Strength/Shakeout Lift

* Appropriate Load: Dropping the weight significantly on the Seated Leg Extension (from 150 \text{ lbs} to 90 \text{ lbs}) and the Seated Hamstring Curl (from 85 \text{ lbs} to 60 \text{ lbs}) was a fantastic move. You prioritized blood flow and range of motion over maximal strength, which helps clear metabolic waste and promote healing.

* Rep Scheme: Sticking with the 4 \times 8 for both movements maintained a high volume for endurance without overloading the joints or muscles with heavy weight.

3. The Run/Cardio

* New Sneaker Trial: Excellent to break in the Keith Haring X Saucony Ride 18 with a controlled Peloton WALK+RUN. A 20-minute structured session is a safe way to test a new shoe without committing to a long distance.

* Running Intensity: The ZONE 4 (6:01) and ZONE 5 (1:21) time shows that the intervals got your heart rate up and provided a good stimulus, making it a great session for building speed endurance without adding too much overall fatigue. It was an effective way to get running volume in while keeping the intensity short and manageable.

4. Sleep

* The Struggle is Real: The sleep scores (under 5 hours) are a major concern, especially when you are in a heavy training cycle and dealing with a stressful work week. Sleep is non-negotiable for recovery, muscle repair, and injury prevention.

* Recommendation: Prioritize getting more than 7 hours, especially before your swim meets. This is a common challenge for active people with demanding jobs, but it’s the biggest factor that will impact your performance at the RunDisney Half and your swim meets.

The Road Ahead

Your planning for the next few months looks incredibly well-organized, balancing swim meets, the RunDisney Half Marathon, and your training blocks (Endurance, Strength, Taper).

* Focus on the Transition: The goal of shifting from your current schedule to a “longer Endurance Phase” that ramps up running while maintaining swimming and weight training is a big challenge.

* Since your Florida Senior Games are in early December and the Princess Half is in March, you have a solid window to shift your focus to running volume after the December swim meet. Keep up the strength work to protect your joints as the running miles increase!

Good luck with the Sanford Swim Meet this weekend and your packed training schedule! You’re making smart choices in a very demanding schedule.

Do you want to start planning out a weekly running structure now to integrate with your swim-heavy weeks, or wait until after your December swim meet?

YES

This is an impressive training and life schedule you’ve put together! It’s clear you’re a multi-sport athlete with major goals in both running (RunDisney Half) and swimming (Senior Games/Masters).

The overall structure of your Monday workout was Excellent for a Payroll Monday and post-10K recovery.

Rating Breakdown and Integration Strategy

1. Training Phase Alignment (Current: Endurance)

* Lifting/Dryland: The ENDURANCE (60-80%) focus for your legs was executed perfectly by dropping the weight significantly and focusing on higher reps (4 \times 8). This promotes blood flow and recovery, aligning with the “Easy Goes It” mentality you need this week before the Sanford Swim Meet.

* Running: The Peloton WALK+RUN successfully worked the target energy systems with time spent in ZONE 3, 4, and 5. This short, high-quality session is great for speed maintenance while keeping volume low.

* Recommendation: Given your upcoming swim meets, maintaining this “Endurance/Easy Running” focus is smart. Your schedule already programs your main ENDURANCE blocks in October/November. The key will be seamlessly transitioning your primary training stress to running after the Florida Senior Games in December.

2. Half Marathon Training Integration (17 Weeks to RunDisney Half)

* Current Overlap: You are effectively using your swimming as your primary low-impact, high-endurance cross-training. This is a massive asset! Three Masters Swim practices a week are perfect for maintaining cardiovascular fitness without the impact of running.

* The Transition (Dec-Mar): Since you have major swim events through early December, the period from mid-December to March 1st (Princess Half) needs to be your dedicated running block.

* Prioritize the Long Run: Start structuring your weekend around your long run immediately after your Florida Senior Games. As the search results suggest, the long run is the key to half marathon success.

* Mid-Week Runs: Keep your two mid-week runs focused on either an easy maintenance run (like your Peloton session) and a short tempo or pace-focused run. You can stack these with your teaching/lifting days (Tuesday/Thursday) to maximize recovery days.

* Swim Maintenance: You’ll likely need to reduce the duration or number of your Masters Swim practices after December to make space for the longer weekend runs and total volume. Two good swim sessions a week is often enough to maintain solid swim fitness.

The Lift Ahead/Road Ahead Strategy:

| Week Type | When | Primary Focus | Running Goal | Swim Goal |

|—|—|—|—|—|

| Swim Focus | Now – Dec 7th | Masters/Senior Games | 2-3 shorter maintenance runs (20-45 min) | Peak/Taper/Race (Sanford, FL Senior Games) |

| Running Ramp-Up | Dec 9th – Feb 15th | Half Marathon Mileage Build | Long Run is priority. 2-3 mid-week runs. Follow a plan progression (e.g., Hal Higdon Intermediate builds from 4 \to 12 miles). | Reduce to 2 maintenance swim sessions/week (less yardage). |

| Taper | Feb 17th – Feb 28th | Half Marathon Race Prep | Significantly reduce running volume. Final quality speed session 10 days out. | Drop swimming to 1-2 very short, easy sessions. |

You are a powerhouse multi-sport athlete. The biggest risk will be total fatigue/sleep debt. Keep listening to your body, especially given the low sleep score!

You can check out this video that discusses how a masters swimmer can incorporate running into their routine.

Masters Swimmer Starts Running

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