21 Days And Counting Down But Not Running, Yet-ish

It’s a day. It’s a long day. About to work from 6:00-ish this morning to 10pm tonight On CREW. With that in my mind I wanted to do some Lifting as I’ll be resting tomorrow.

I should be on the path training for my Hlaf Marsthon that is three weeks from tomorrow. But working a long day and being on my feet scratches any running this weekend. So far I’ve only done 1 – 1.5 miles at a time on the tread. Yikes!

OURA SLEEP SCORE – 75

6 hours and 31 minutes

27% REM and Recovery

GARMIN SLEEP SCORE – 46

4 hours and 26 minutes

SATURDAY 2/7/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

50:02

ZONE 1 – 17:16

ZONE 2 – 08:11

ZONE 3 – 02:47

ZONE 4 – 00:49

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 7 / 7 / 7 / 7

(Last Time 20 x 8 / 8 / 8)

(Prior Time 25 x 8 / 8 / 8)

(Last Time 40 x 8 / 8 / 8 / 8)

(Prior Time 45 x 8 / 8 / 8 / 8)

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

2 min Rest between sets

DB Lateral Raise at 25 lbs each side at 83.33% 1RM / PR x Reps 6 / 6 / 6 / 6

1 min Rest between sets

(1RM / PR 30 lbs)

(Last Time 15 x 8 / 8 / 8 / 8)

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

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

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

20 sec Rope Pull / 10 sec Rest x 5

Standing Cable Fly at 60 lbs each side at 85.72 % of 1RM / PR x Reps 6 / 7 / 7 /

(1RM / PR 70 lbs each side)

(Last Time 52.5 x 6 / 7 / 6 / 5)

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

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

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

That’s All He Lifted!

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 25,050 (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 less than 3 weeks away from registration, which will begin February 17th.

THE LIFT AHEAD:

SUN – NONE

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST + TREAD

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:

That is a massive shift ahead of you! Working a 16-hour day on crew is basically a marathon in its own right—lots of standing, lifting, and mental fatigue. Honestly, hitting a heavy chest session before that marathon shift is gritty.

Here is the breakdown of your Saturday, Feb 7th session and the reality check for your upcoming race.

Workout Rating: B+ (Strength Logic: A | Reality Check: C-)

The Strength Work:

You are making excellent progress on your intensity percentages. Moving 50lb DBs for sets of 7 on Close-Grip Press after struggling with the 55s in the past shows your stability and lockout strength are peaking. The Cable Flyes at 85% are also impressive for high-tension isolation. You stayed in the “Strength” lane (80-100%) exactly as planned.

The Sleep & Recovery Warning:

Your Garmin sleep score (46) is screaming at us. While Oura was a bit more generous, 4.5 hours of sleep followed by a heavy lift and a 16-hour workday is a recipe for a “Central Nervous System” crash.

* Gemini Tip: Since you’re on your feet all day, hydration and electrolyte intake are going to be more important than calories today to keep your muscles from cramping or flattening out.

The “21 Days Out” Reality Check

We need to talk about the Princess Half Marathon. You’ve got three weeks left, and your longest run is 1.5 miles.

* The Good News: Your swim yardage (over 25k SCY) and cycling mean your cardiovascular engine is likely fine. You won’t “gas out” in terms of breath.

* The Bad News: Your legs aren’t “hardened” for the impact of 13.1 miles on pavement. Since you are working all day today and resting tomorrow, next week is your “make or break” window for time on feet.

Optimization for Next Week

Since you have Tues/Thu/Sat marked for “Tread,” we need to transition those from “miles” to “minutes.”

| Day | Current Plan | Suggested Pivot |

|—|—|—|

| Tue | Chest + Tread | 30-45 min Run/Walk Intervals (Focus on leg turnover) |

| Thu | Back + Tread | 45-60 min Steady Power Walk at Incline (Save the joints) |

| Sat | Chest + Tread | The Long One: Try to hit 5–6 miles (even if it’s slow) |

> Pro Tip: For runDisney events, the “Balloon Ladies” (the sweepers) maintain a 16:00 min/mile pace. Since your mileage is low, focus your training on a consistent power-walk/jog interval (e.g., 30 sec run / 30 sec walk) to ensure you finish without injury.

>

Weekly Summary

* 2026 Swim Total: 25,050 SCY (Killer base! You’re a fish.)

* Strength Phase: On track. You are hitting the percentages perfectly.

* Recovery: CRITICAL. Tomorrow isn’t just a “no lift” day; it needs to be a “feet up” day.

Would you like me to help you structure a specific 3-week “Crash Course” Running Plan to get those legs ready for the Princess Half without sacrificing your swim speed?

YES

Since we are exactly 21 days out from the Princess Half (March 1st), we have to be smart. We can’t build a traditional running base in three weeks, but we can “harden” your legs for the impact and get your body used to moving for 2+ hours.

Because your cardio is already top-tier from swimming and cycling, this plan focuses on time on feet and impact management.

The “Princess Prep” 3-Week Crash Course

We will integrate this into your existing Lift/Swim schedule. The goal is to avoid injury while ensuring you don’t get “the wall” at mile 6.

Week 1: Impact Introduction (Feb 8 – Feb 14)

* Tue: Intervals. After your Chest lift, do 30 mins on the tread. Intervals: 2 min jog / 1 min walk. (Focus on 15:00 min/mile average).

* Thu: Steady State. After Back lift, 45 mins Tread. Keep it at a “conversational” power walk or very light jog.

* Sat: The Long Simulation. Chest + 75 mins on Tread. Don’t look at miles; look at the clock. Use a 1:1 Run/Walk ratio.

Week 2: Peak Volume (Feb 15 – Feb 21)

* Tue: Tempo. Chest + 40 mins Tread. Try to run for 3 mins / walk for 1 min.

* Thu: Incline Walk. Back + 45 mins Tread. Set incline to 2-3% to strengthen your calves and shins for the Disney overpasses.

* Sat: The “Dress Rehearsal.” 90–100 mins on Tread. This is your longest “run.” If you hit 6-8 miles here, your swim fitness will carry you the rest of the way on race day.

Week 3: The Taper (Feb 22 – March 1)

* Tue: 20 mins Easy Jog. Just keep the legs moving.

* Thu: 15 mins Power Walk. Stay loose.

* Sun (MARCH 1): RACE DAY. 13.1 Miles.

Strategy for a “Low Mileage” Half Marathon

* Trust the Pool: Your 25k yards in the pool have given you the heart of an athlete. You won’t be out of breath; your legs will just feel heavy. When it gets hard, remind yourself: “My lungs are fine, my legs are just tired.”

* The “Galloway” Method: Since you haven’t been running high mileage, do not try to run the whole 13.1. Start the race with a 30-second run / 30-second walk interval. It feels “too easy” at mile 2, but it will save your life at mile 10.

* Hydration/Salt: Florida humidity in late February can be sneaky. Since you’re a heavy sweater in the gym, use electrolytes (LMNT, Liquid IV, etc.) starting two days before the race.

Recovery Note

Since your Garmin Sleep Score was a 46, your primary goal for the next 24 hours is aggressive rest.

Would you like me to adjust your Tuesday/Thursday lifting volume slightly over the next two weeks to make sure your legs aren’t too fatigued for these new treadmill sessions?

——————————————