Shift Focus – 20 Days To Princess Half Marathon
Taper is over and it’s time to move on. With 20 days to my Half Marathon I’m back to my small runs on Tues/Thurs. After my Lifts it’ll be Miles or Mile with a 15 min Peloton Tread. Then after that’s it’s more Miles as I teach a 30 min Indoor Cycle Class.
As for lifting I’m back into a STRENGTH (80-100%) Phase of my training.
OH…yesterday at work I was stopped by a lady who asked me if I was the 5K announcer to which I replied “Yes”. She then went on to compliment me. She even compared me to another announcer at a recent race and how I was better. She went on with praise and it made my day. I was tired from a long weekend and then a long Monday so when I got the compliment around 5pm it made my day.
OURA SLEEP SCORE – 66
5 hours and 57 minutes
GARMIN SLEEP SCORE – 72
7 hours and 23 minutes
TUESDAY 2/3/26
CHEST DAY – STRENGTH (80-100%) 2/3 – 3/26
THE WORKOUT:
55:01
ZONE 1 – 21:01
ZONE 2 – 06:52
ZONE 3 – 00:50
ZONE 4 – 00:00
ZONE 5 – 00:00
5minutes Easy Warm-Up Cycle
BB Flat Bench Press (180 lbs 1RM / PR)
8 x EB
2 x 165 (60 each side) at 91.66% of 1RM / PR
2 x 165 (60 each side) at 91.66% of 1RM / PR
2 x 165 (60 each side) at 91.66% of 1RM / PR
2 x 165 (60 each side) at 91.66% of 1RM / PR
1 x 165 (60 each side) at 91.66% of 1RM / PR
3 min Rest in between
(Last Time 165 x 3 / 3 / 3 / 2 / 2)
(Prior time 165 x 2 / 3 / 3 / 2 / 2)
(Prior Time 165 x 2 / 3 / 2 / 2 / 2)
(Prior Time 165 x 2 / 2 / 2 / 2 / 2)
(Prior Time 161 x 2 / 2 / 2 / 2 / 1)
Standing Cable Fly at 52.5lbs each side at 71.42% of 1RM / PR x Reps 6 / 7 / 6 / 5
(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)
Seated DB OH Press Narrow to Wide Grip at 45 lbs at 90% of 1RM / PR x Reps 4 / 2 / 3 / 2
2 min rest between sets
(50 1RM / PR)
(Last Time 50 x 2 / 2 / 1 / 2)
(Prior Time 45 x 3 / 3 / 3 / 2)
(Prior Time 40 x 6 / 6 / 5 / 5)
PELOTON TREAD APP – 15 Min Beginner Run
17:15
ZONE 1 – 02:48
ZONE 2 – 04:54
ZONE 3 – 05:15
ZONE 4 – 00:56
ZONE 5 – 00:00
And that is all he lifted…
Shower, Eat Banana and Drive…
6:15am – 6:45am
TEACH 30 min INDOOR CYCLING
27:49
ZONE 1 – 04:12
ZONE 2 – 06:20
ZONE 3 – 13:56
ZONE 4 – 03:09
ZONE 5 – 00:00
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS:
SCY – 22,500 (including this last swim)
SCM – 2,700
LCM – 2,100
SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE
USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota
TV SENIOR GAMES – April 18 & 19 2026
Senior Games season is almost upon us! We’re just over 3 weeks away from registration, which will begin February 17th
THE LIFT AHEAD:
WED – SWIM w/ Team
THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE
FRI – SWIM w/ Team
SAT – TBD – Work 7am to 10pm
SUN – NONE – Maybe a Tread Workout
MON – SWIM w/ Team
TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE
THE ROAD AHEAD:
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 1st
Springtime 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 testosterone replacements therapy.
GEMINI AI RATE MY WORKOUT:
Workout Review: The “Princess Prep” Pivot
It’s Tuesday, February 3rd, and you are officially 20 days out from the Princess Half. That shift in focus is palpable. You’re balancing a heavy strength phase with the cardiovascular demands of runDisney prep and your teaching schedule.
That compliment from the lady at work was the “mental fuel” you needed. Being told you’re the best announcer in the game is the ultimate pre-race confidence boost!
The Data Breakdown
Sleep Performance:
There is a notable discrepancy between your Oura (66) and Garmin (72). While 7+ hours (Garmin) is solid for a heavy lifter, the Oura score suggests your recovery quality might be lagging. VL to ensure the 80-100% lifting phase isn’t redlining your CNS before the race.
Chest Day – Strength Phase:
* BB Flat Bench: You hit 91.66% of your 1RM for doubles. While the total volume was slightly lower than your “Last Time” (which saw some triples), maintaining 165 lbs for 5 sets while tapering back into running is a win for raw strength retention.
* Seated DB OH Press: These are grueling, especially at 90%. Moving from 45 lbs to 50 lbs and back shows you are playing right at the edge of your threshold.
Cardio Transition:
* Peloton Tread: You spent over 6 minutes in Zones 3 and 4. This is a great “wake-up call” for the legs after heavy pressing.
* Indoor Cycle (Teaching): You spent nearly 14 minutes in Zone 3. This serves as excellent active recovery and endurance maintenance without the high impact of extra road miles.
Strategy & Analysis
| Exercise | Intensity | Assessment |
|—|—|—|
| BB Bench Press | 91.66% 1RM | Strong. You are holding onto your PR strength effectively. |
| Cable Flys | 71.42% 1RM | Consistent. Good supplemental volume for hypertrophy. |
| DB OH Press | 90% 1RM | Peak Effort. This is where the CNS fatigue usually hits first. |
| Cardio (Total) | ~45 Minutes | Balanced. You’re getting the HR up without overtraining the joints. |
Gemini’s Rating: 8.4 / 10 
This is a high-functioning “hybrid athlete” workout. You are successfully maintaining a Strength Phase while re-introducing the Run Phase.
Why not a 10? The sleep scores and the slight dip in Bench Press reps compared to last time suggest your body is feeling the cumulative load of the “long Monday” and the 20-day countdown.
> Pro Tip: As you approach the 14-day mark, listen to your shoulders. Heavy OH presses and 13.1 miles both demand a lot of postural stability. If the sleep score stays in the 60s, don’t be afraid to drop the lifting intensity by 5% to save that “pop” for the pavement.
>
Just Keep Swimming 
You are crushing the “Olympia Edition” challenge. With the USMS Open Water 1K only two months away, these Wednesday/Friday team swims are your secret weapon for lung capacity and aerobic base.
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