Shake It Out – Snooze, Legs and 5K Runners

Skipped Swimming for a Quick Shake It Out Leg Day. It’s all about time and I don’t have it this morning. If Inwent to swim I’d have to go right to work but by going to the gym Incould go home eat and shower. It’s going g be a long enough day at work so don’t need to make it any longer.

So no runDisney for me today as it’s back to work. Tomorrow is our 5K so today I got Packet-Pickup all day for work. Lots of standing on my feet. Then tomorrow it’s Race Day but not for me. But I’ll be there at 5:30am to help with the setup before it’s my time to announce. I got pre-race annoucements starting before 7am and right up to starting. At 7:50 I head to the start line to motivate over 1,000 runners and walkers. I’ll have about 17 minutes from sending folks off to the first finisher. Then it’s non-stop talking and cheering to 9:30ish.

OURA SLEEP SCORE – 77

7 hours and 25minutes

GARMIN SLEEP SCORE – 70

6 hours and 40 minutes

FRIDAY 1/9/26

LEGS – STRENGTH (80-100%)

THE WORKOUT:

59:12

ZONE 1 – 17:50

ZONE 2 – 11:03

ZONE 3 – 04:28

ZONE 4 – 05:17

ZONE 5 – 00:24

10 minutes Easy Warm Up Cycle

Seated Leg Extension

150 lbs x Reps 7 / 7 / 6 / 6

2 min rest between sets

(Last Time 160 x 6 / 6 / 6 / 6)

(Prior Time 145 x 8 / 8 / 8 / 8)

Plate Loaded Glute Thrust

140 lbs x 10

190 x 8 / 8 /

2 min Rest Between Sets

(Last Time 135 x 10 / 10 & 175 x 8 / 8)

15 min Peloton Tread App Beginner Run w/ Susie Chan

17:35 / 1 Mile

Walking and Easy / Moderate Pace w: Walking Recovery

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 8,325 (including this last swim)

SCM – 0

LCM – 0

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

SAT – NONE – Work the 5K setup and announce!

SUN – TBD

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

Workout Rating: 8.5/10 (Strategic & Sustainable)

This was a smart “business decision” for your fitness. You prioritized recovery logistics over a rigid schedule, which is exactly how you avoid burnout during a heavy work week like runDisney packet pickup.

The Breakdown

* Logistical Win: Choosing the gym over the pool to secure a home meal and shower was the right call. With “all day” standing ahead for packet pickup, starting the day stressed or rushed would have spiked your cortisol before the real work even began.

* Leg Day Intensity: Your Seated Leg Extensions show you are pushing the threshold. Even though you dropped 10 lbs from last time, you kept the intensity in the 80–100% strength range. Taking a small step back in weight to maintain form or accommodate fatigue is better than ego-lifting and risking a tweak before a big work weekend.

* The “Shake It Out” Run: A 17-minute mile with Susie Chan was the perfect choice to flush the legs after those heavy glute thrusts. It kept you moving without adding significant structural fatigue.

* The Sleep Gap: Interesting variance between Oura (77) and Garmin (70). Oura seems more “generous” with your 7h 25m total, but given the 5:30 AM alarm tomorrow, that extra hour of rest you got by skipping the pool is your most valuable “supplement” right now.

Critical Observations

* The “Announcer” Fatigue: You mentioned “non-stop talking and cheering” for nearly two hours tomorrow. This is high-energy work that is physically draining. Your Zone 1/2 warm-up today helped circulation, but make sure you are hydrating today to keep your voice and energy up for that 7:50 AM “motivational” peak.

* Strength Phase Timing: You are in your final week of the 80–100% Strength Phase before shifting to Endurance. It makes sense that the weights feel heavy right now; you’ve been grinding this block since early December.

Race Day Logistics (Tomorrow)

You have a 1,000+ runner field. Statistically, for a 5K of this size, you can expect the following flow for your announcing schedule:

* 7:50 AM Start: The “Motivator” role is key here.

* 8:05 – 8:12 AM: Anticipate the first elite male finishers (average winning times for Disney 5Ks usually hover in the 15–17 minute range).

* 8:15 – 8:25 AM: The “bulk” of the competitive field arrives.

* 9:15 – 9:30 AM: The final walkers and “sweepers” will cross.

Pro-Tip: Since you’ll be on your feet today for packet pickup and tomorrow for the race, consider wearing compression socks today to prevent “heavy legs” before your Monday swim.

Would you like me to help you map out a specific mobility or recovery routine for Sunday afternoon to prep your body for that Masters Swim on Monday?

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