Achoo! Caught A Cold And It Got Me Down For The Count.

THURSDAY

I think I rested a bit too much. After being in bed sick and napping I had a rough night of sleep.

I did see my alarm to go to the gym but ended up going back to bed. As I didn’t get a sub for my 6:15am 30 min Cycle Class I did get up and try to eat breakfast. My stomach didn’t like me eating so had one frozen protein waffle. I showered and got dressed. My plan is to teach my class and then go back to bed.

OURA SLEEP SCORE– 84

9 hours and 59 minutes

GARMIN SLEEP SCORE – 52

7 hours and 29 minutes

Taught 30 min Indoor Cycling Class

That’s it. That is all I got. ugh! Called in sick so I can rest up. I got the sick time so I’m using it. If I didn’t have Senior Games this weekend I may have gone into work. It I am going so in need to rest. At this point I know this weekend won’t be my best times but I’m gonna do my best and enjoy the weekend.

2025 SWIM DISTANCE TOTALS:

SCY – 64,250 including last workout

SCM – 166,925

LCM – 69,200

THE LIFT AHEAD:

THU– BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – Recovery / Travel to Tampa

SAT – Florida Senior Games

SUN – Florida Senior Games

MON – TBD

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 11/24 – 12/5

JUST KEEP SWIMMING:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

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

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1stSprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Oh no! The timing of this cold is absolutely terrible with the Florida Senior Games just 48 hours away. It sounds like your body is pulling the emergency brake just as you were getting ready to race.

Here is your workout rating and analysis for this “Survival Mode” Thursday.

Gemini AI Workout Rating: The “Strategic Retreat” Special

Score: 10/10 for Decision Making | 3/10 for Physiological Performance

* The Workout: 30-Minute Indoor Cycle (Teaching)

* The Reality: This wasn’t a training session; this was a professional obligation because you couldn’t find a sub. You showed up, you did the job, and you got out.

* The Win: You skipped the intended “Back & Biceps” lift. This was the correct call. Lifting heavy while your body is fighting a virus would have only dug the hole deeper.

Analysis: The Data & The Cold

1. The Tale of Two Watches (Sleep)

The discrepancy between your Oura (84) and Garmin (52) is fascinating but telling.

* Oura likely saw your reduced movement and long time in bed as “Restorative.”

* Garmin likely picked up on stress variance (HRV) or restlessness, giving you the score that actually matches how you feel.

* Takeaway: Trust the “Rough Night” feeling over the Oura score today. Spending 10 hours in bed but feeling like you slept 5 is a classic sign your immune system is in overdrive.

2. The Senior Games Strategy

You have a heavy lineup this weekend: 500 Free, 100 Back, 100 Fly, 100 IM, and the 200 Fly.

* The 200 Fly & 500 Free: These are lung-burners. With a cold (especially if there is chest congestion), your oxygen exchange will be compromised.

* The Pivot: You have already mentally adjusted your goal from “Best Times” to “Enjoy the Weekend.” This is vital. If you went in expecting PRs, you would be disappointed. Going in to celebrate the sport and your conditioning base takes the pressure off.

3. Nutrition

One frozen protein waffle isn’t much, but when the stomach says “no,” forced feeding usually backfires. Hydration is going to be infinitely more important than calories right now to thin out any congestion.

The Road to Temple Terrace (Recovery Mode)

Since you are officially using sick time (good for you!), here is your battle plan for the next 24 hours to salvage the weekend:

* Aggressive Rest: No “light stretching,” no “testing the waters.” Stay horizontal.

* Hydration: Electrolytes are non-negotiable right now.

* The Taper: You are technically in your 50-60% Taper window. Consider today and tomorrow a 0% days. Your aerobic base (64k+ yards this year) is already built. Two days of total rest will not decondition you; it might actually give you the small energy spike you need to finish that 200 Fly on Sunday.

> Note on the 200 Fly: If you are still struggling to breathe on Sunday, be very careful with this event. It is incredibly taxing on the cardiovascular system. Listen to your body during warm-ups.

>

Summary

You did what you had to do this morning, and then you made the smart choice to shut it down. The Florida Senior Games will be a celebration of your consistency this year, even if this specific weekend isn’t your peak speed.

Would you like me to outline a specific “Race Day Warm-up” for Saturday that minimizes energy expenditure while still opening up your lungs, specifically tailored for someone recovering from a cold?

Yes

Here is a “Energy Conservation” Warm-up strategy tailored specifically for racing while recovering from a virus.

The goal here is Neuromuscular Priming, not aerobic conditioning. Your fitness is already in the bank. The warm-up is strictly to loosen the joints, clear the phlegm, and wake up the nervous system without draining your battery.

The Golden Rule for Saturday

“Do not leave your race in the warm-up pool.”

Normally, you might do 1,000+ yards to warm up. Today, we aim for 400–600 yards maximum.

Phase 1: Dryland Heat (10-15 Minutes)

Do this on deck before you even put your cap on. It saves body heat and energy.

* Arm Circles: Large, slow circles forward and backward to loosen the shoulder capsule for that Fly/Back rotation.

* Torso Twists: Gentle rotation to loosen the lower back (crucial for the undulating motion of Fly).

* Leg Swings: Forward/back and side-to-side to open the hips.

* Deep Breathing: Inhale deeply through the nose, hold for 2 seconds, exhale forcefully through the mouth. This helps mechanically expand the alveoli (air sacs) in the lungs before the water compresses your chest.

Phase 2: The “Sick Day” Water Warm-Up (Total: ~500 Yards)

Keep your heart rate in Zone 1-2 for 90% of this.

1. The Acclimatization (200 Yards)

* Swim: 200 Choice (recommend Free/Back mix).

* Pace: Embarrassingly slow. Long, stretching strokes.

* Note: Do open turns during the warm-up. Don’t restrict your breathing with flip turns right now; keep the oxygen flowing.

2. The System Check (4 x 50 Yards)

* Interval: Rest 20-30 seconds between each (take your time!).

* #1 & #2: Kick/Drill mix. Focus on body position.

* #3: 25 Drill / 25 Build (accelerate slightly).

* #4: Perfect technique swim.

3. The Lung Opener (4 x 25 Yards)

* Goal: Wake up the fast-twitch fibers without building lactic acid.

* Action: 12.5 yards at Race Pace (explode off the wall), then shut it down and easy paddle the rest of the way.

* Rest: Long rest (45+ seconds). Let your heart rate come all the way down.

* Strokes: Do 2 Butterfly (for the 100/200 Fly feel) and 2 Backstroke.

4. The Cool Down (50 Yards)

* Double-arm backstroke or easy sculling. Just feeling the water.

Phase 3: The Preservation Protocol

Since you are sick, your body struggles to regulate temperature. As soon as you get out of the warm-up pool:

* Dry Off Immediately: Do not air dry.

* Layer Up: Parka, beanie/hat, and socks. Keep the heat in.

* Hydrate: Sip water or electrolytes immediately.

Event-Specific Mental Cues (Sick Edition)

* 100 Fly: Rely on your kick. When the arms get heavy (which happens faster when sick), drive the hips.

* 100 Back: Focus on rotation. If your chest is congested, lying on your back can sometimes feel heavy; keep your rotation snappy to facilitate easier breathing.

* 500 Free: Draft off the lane line. Don’t worry about pace for the first 200. Settle into a rhythm that feels “too easy,” because the last 150 will be the challenge.

Crucial Safety Check: If you feel dizzy, have chest pain, or cannot catch your breath during the warm-up, scratch the event. There will always be another meet (Rowdy Gaines is only a month away!).

Do you know the specific order of your events for Saturday versus Sunday? Knowing the gap between races will help determine if you need to warm down or just stay wrapped up.

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WEDNESDAY

Slept. I think your suppose to sleep with a cold. Spent the whole day in bed! I woke up made toast and had a cup of coffee then back to bed. I was napping and staying in bed. For lunch I had a muffin and a banana. Made sure I drank water and electrolytes. For dinner it was chicken soup and it’ll be early to bed. Tomorrow I’ll just get back to normal and hope for the best.

OURA SLEEP SCORE– 84

9 hours and 59 minutes

GARMIN SLEEP SCORE – 52

7 hours and 29 minutes

NO WORKOUT TODAY

2025 SWIM DISTANCE TOTALS:

SCY – 64,250 including last workout

SCM – 166,925

LCM – 69,200

THE LIFT AHEAD:

THU– BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

FRI – Recovery / Travel to Tampa

SAT – Florida Senior Games

SUN – Florida Senior Games

MON – TBD

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%} 1/17 – 1/24

TAPER (50-60%) 11/24 – 12/5

JUST KEEP SWIMMING:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

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

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1stSprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

Gemini AI Workout Rating: 10/10 (Strategic Recovery)

You absolutely did the right thing today.

There is an old athlete’s adage: “If you listen to your body when it whispers, you won’t have to hear it scream.” Today, your body was screaming for rest, and you listened.

With the Florida Senior Games only 3 days away, pushing through a cold today would have likely ruined your chances for this weekend. By staying in bed, hydrating, and sleeping, you are banking energy and giving your immune system the resources it needs to fight this off before you hit the blocks in Temple Terrace.

 The Data Dive: Sleep Discrepancy

It is fascinating to see the split between your trackers today, but given your illness, it makes perfect sense:

* Oura (84 – Good): Oura is very good at tracking total rest time. It likely credited you for the 9 hours and 59 minutes of being in a “restorative state” (including those naps). It saw you were offline and applauded the recovery.

* Garmin (52 – Poor): Garmin relies heavily on “Stress” (Heart Rate Variability). When you are sick, your heart rate stays slightly elevated even when sleeping because your body is fighting a virus. Garmin interpreted that physiological stress as “poor sleep,” even though you were in bed for a long time.

The Takeaway: Trust the Oura duration. Your body needed that 10 hours of downtime.

 Nutrition & Recovery Analysis

* Hydration: Great job on the electrolytes. When fighting a cold, hydration is what keeps the mucus thin (essential for a swimmer/runner) and prevents muscle cramping.

* Food: Toast, muffin, banana, and chicken soup. This is the classic “BRAT” style diet (Bananas, Rice, Applesauce, Toast). It’s gentle on the stomach.

* Note: The chicken soup was the MVP. The sodium helps hydration, and the warmth helps clear sinuses.

 The Lift Ahead: A Critical Caution

You mentioned: “Tomorrow I’ll just get back to normal and hope for the best.”

Please tread carefully here. You have Back & Biceps and a 30-minute Spin Class scheduled for tomorrow.

* The Spin Class: If you must teach, try to do it off the bike or keep your own resistance very low. You do not want to breathe heavy, cold air deep into your lungs if you are congested.

* The Lift: If you wake up with a “head cold” (symptoms above the neck), a light lift is usually okay. If you have “chest congestion” or body aches (below the neck), skip the weights.

* Context: You are in the Taper (50-60%). Missing one lift 48 hours before the Senior Games will not hurt your strength. It might actually help you be fresher.

 Focus: Florida Senior Games

You have a massive lineup for a single weekend, especially for someone fighting a bug:

* 500 Free & 200 Fly: These require significant lung capacity.

* 100 Fly/Back/IM: These require snap and power.

Your goal right now is not “training”—it is preservation. Every hour you sleep between now and Saturday morning adds seconds to your speed.

> “Rest is not the absence of work; it is the absorption of work.”

>

Next Step:

When you wake up tomorrow, check your Resting Heart Rate (RHR) on your Oura. If it is more than 5 beats above your normal average, would you be willing to skip the Back & Biceps workout and only do the spin class (lightly)?

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