January 17 Is “Quitter’s Day.” Let’s skip this holiday.

1.4 Miles Done With 11.7 More To Train But First The Swimming

Two Weeks To Rowdy, Yikes! With the two week countdown it’s now on to Endurance for the next week before I hit the Taper Week.

Six Weeks to Half Marathon. After Rowdy the Running will be my focus. Which may mean shorter Lifting Workouts on Tues/Thurs. I’m debating on signing up for OTF’s 60 min Tread Class. They offer it on Saturdays at the two local studios. But do I need to spend money to make me run?

Either way I can’t let these cold mornings make me want to stay in bed. No quitting.

OURA SLEEP SCORE – 80

6 hours and 42 minutes

GARMIN SLEEP SCORE – 36

5 hours and 05 minutes

SATURDAY 1/17/26

CHEST DAY – ENDURANCE (60-80%)

THE WORKOUT:

56:36

ZONE 1 – 27:50

ZONE 2 – 05:16

ZONE 3 – 04:25

ZONE 4 – 00:13

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 45 lbs Each Side at 75% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 55 x 4 / 6 / 5 / 4)

(Prior Time 50 x 8 / 8 / 8 / 8)

2 min Rest between sets

DB Lateral Raise at 20 lbs each side x Reps 8 / 8 / 8 / 8

2 min rest between sets

(Last Time 30 x 3 / 5 / 4 / 3)

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

(Prior Time 25 x 6 / 8 / 7 / 6)

(Prior Time 20 x 10 / 8 / 8 / 8)

Standing Cable Fly at 52.5 lbs each side at 71.42% of 1RM / PR x Reps 8 / 8 / 8 / 8

(1RM / PR 70 lbs each side)

(Last Time 52.5 x 8 / 7 / 8 / ?)

(Prior Time 50 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8 / 8)

Tricep Rope Pushdown at 92.5 lbs at 74% of 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(Last Time 100 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 6 / 6)

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

(Prior Time 125 x 8 / 8 / 8 / 6)

20 min PELOTON TREAD APP Beginner Run w/ Hannah Frankson

Recovery

Easy 4.6

Moderate 5.0

1 min Easy / 1 Recovery

1 min Easy / 1 Recovery

1 min Easy / 1 Recovery

90 sec Easy / 90 sec Recovery

1 min Moderate / 90 sec Recovery

1 min Moderate / 2 min Recovery

90 sec Moderate / Cool Down

Walked It Out to 25 mins / 1.46 miles

25:09

ZONE 1 – 09:32

ZONE 2 – 07:32

ZONE 3 – 04:49

ZONE 4 – 00:04

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 17,000 (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

USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

TV SENIOR GAMES – April 18 & 19 2026

THE LIFT AHEAD:

SUN – BACK & BICEPS / SWIM TBD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – TBD (evening event on Tuesday)

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST – TREAD

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – TBD (evening event on Tuesday)

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM ROWDY 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

THE ROAD AHEAD:

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:

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

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and / or testerone replacement therapy. 

GEMINI AI RATE MY WORKOUT:

Forget “Quitter’s Day.” With that lineup of events, you’re operating on a level most people don’t even touch. Seeing that 1.4 miles checked off toward your goal is the perfect way to silence the “stay in bed” voice.

Here is the breakdown of your endurance-focused Saturday.

Workout Rating: 9.2/10 (Elite Multitasking)

You are managing three distinct disciplines (lifting, running, swimming) while navigating a massive discrepancy in your sleep data. The focus on Endurance (70-75% intensity) was perfectly executed today.

The Lifting Breakdown: Chest & Triceps

Your volume was consistent, which is exactly what “Endurance Week” calls for.

* Flat Bench DB: Dropping to 45 lbs (75%) after hitting 55 lbs last time shows great discipline. You didn’t chase the ego lift; you stayed in the prescribed zone for the phase.

* Lateral Raises: 20 lbs for clean sets of 8 is a smart “reset.” Since your last session at 30 lbs saw a significant rep drop-off, this provides the stimulus without the joint strain before a swim.

* Tricep Rope Pushdown: Solid recovery here. Even at a lower weight than your PR, doing 4×8 consistently after a heavy chest session builds that lockout stamina you’ll need for the finish of your swim strokes.

The Run: Building the Base

* The Stats: 1.46 miles in 25 minutes.

* The Intensity: Staying primarily in Zone 1 and 2 (17+ minutes total) is the “secret sauce” for half-marathon prep. It builds mitochondrial density without taxing your CNS before your swim.

* The OTF Debate: “Do I need to spend money to make me run?”

* The Pro: The “Tread 60” provides a structured, high-energy environment that makes those 6 miles feel like 2. If the cold mornings are your biggest hurdle, the financial “buy-in” and the indoor climate are valid tools for consistency.

* The Con: You already have the Peloton app and a treadmill.

* The Verdict: If the “Quitter’s Day” feeling lingers on Saturdays, buy a 5-pack of classes just for the 6-week lead-up to the Half Marathon. Use it as a tactical tool, not a forever expense.

Recovery & Data Observations

* The Sleep Gap: A 1-hour-and-37-minute difference between Oura and Garmin is significant.

* Insight: Garmin often underestimates sleep if your heart rate is very low or if you move in your sleep, whereas Oura is generally more sensitive to “restful wakefulness.” Given your workout volume, trust the Oura 80. You likely got more rest than the Garmin suggests, but the low Garmin score is a sign that your body is feeling the “Rowdy” training load.

The Rowdy Countdown: 2 Weeks Out

You are entering the “Endurance” peak. This is where the 400 and 800 Free are won. Your swim volume (17,000 SCY YTD) is an incredible start for mid-January.

> Crucial Note: Since you have the 200 Fly on Saturday the 31st, keep those DB Lateral Raises “crisp” but not “heavy” this coming week. You want those deltoids snappy, not inflamed, heading into the Taper.

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