To Run Or Not To Run That Is Not The Question & A Bit Of Strength

It’s another runDisney Registration day. That’s right a little before 10am and I’ll be attempting to register for yet another race. But which one? It’ll either be the 5K or 10K. Which ever I can get into. Would rather do the 10K but they reportedly will have more 5K spots.

But first I need to focus on the Half Marathon that is 18 days away. Today was a quick Strength Day followed by 30 min Peloton Tread Walk+Run. It was GeminiAI that suggested “30-45 min Run/Walk Intervals (Focus on leg turnover).”

OURA SLEEP SCORE – 58

4 hours and 25 minutes 6pppll

24% REM and Recovery

GARMIN SLEEP SCORE – 54

4 hours and 25 minutes

TUESDAY 2/10/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

45:12

ZONE 1 – 15:43

ZONE 2 – 04:00

ZONE 3 – 01:20

ZONE 4 – 00:09

ZONE 5 – 00:00

5 minutes 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

3 x 165 (60 each side) at 91.66% of 1RM / PR

3 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

3 min Rest in between

(Last Time 165 x 2 / 2 / 2 / 2 / 1)

(Prior 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)

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 55 lbs Each Side at 91.66% of 1RM / PR x Reps 4 / 6 / 5 /

(Last Time 50 x 7 / 7 / 7 / 7)

(Prior 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)

2 min Rest between sets

PELOTON TREAD APP – 30 Min WALK+RUN

32:17

ZONE 1 – 06:09

ZONE 2 – 10:12

ZONE 3 – 09:31

ZONE 4 – 04:23

ZONE 5 – 01:58

1 min Moderate 5.0

30 sec Challenging 5.5

The Run:

1 min Moderate / 90 Recovery

90 sec Moderate / 2 min Recovery at 5%

2 min Moderate / 3 min Recovery at 5%

3 min Moderate / 2 min Recocery

2 min Challenging / 1 min Recovery

1 min Challenging / 45 sec Recovery

30 sec Challenging 6.0

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

31:30

ZONE 1 – 02:42

ZONE 2 – 05:22

ZONE 3 – 09:42

ZONE 4 – 09:34

ZONE 5 – 03:54

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 28,000 (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:

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

SUN – BACK + TREAD

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – LEGS + 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:

Good luck with the runDisney queue! It’s the only sport where the “sprint” happens at your keyboard before the actual race. Since you’re eyeing the 5K or 10K, I hope the Disney tech gods are in your favor today.

Here is the breakdown of your Tuesday session.

Workout Rating: 8.5/10 (High Intensity, Low Recovery)

You are putting in elite-level work, but your sleep stats are the “villain” in this story today.

The Strength: Bench Press Mastery

* Performance: You hit 165 lbs for 12 total reps across 5 sets. Comparing this to your last session (165 x 9 total reps), you increased your volume at 91.66\% of your 1RM by 33%.

* Progressive Overload: This is a textbook win. Pushing high-percentage weight while fatigued is where the “real” strength is built.

* Close-Grip Note: Moving 55 lbs per side for those reps is solid, but keep an eye on your elbows since you’re stacking this with swimming and cycling.

The Cardio: The “Triple Threat”

* Tread Walk+Run: Good execution on the intervals. Reaching Zone 5 for nearly 2 minutes shows you weren’t just “walking”—you were pushing the leg turnover I suggested.

* Teaching Cycle: Teaching a class is mentally and physically draining. Adding 31 minutes (with significant time in Zones 4 and 5) after a heavy lift and a run means you’ve done a high-volume “brick” workout today.

The “Red Flag”: Recovery Metrics

* Sleep Scores (58 & 54): This is your biggest bottleneck. You are training at an 80-100% Strength Phase on less than 5 hours of sleep.

* Risk: High-intensity lifting at 90\%+ of 1RM requires central nervous system (CNS) recovery. Without sleep, your injury risk increases and your power output will eventually plateau.

Impact on the “Road Ahead”

With the Princess Half only 18 days away, your cardiovascular engine is clearly primed. However, your body is currently under a massive amount of “allostatic load” (the sum of all stress).

* Swimming: Your volume (28,000 SCY YTD) is fantastic, but ensure tomorrow’s swim is more “technical/recovery” focused rather than an all-out sprint, especially after today’s chest/cycle combo.

* Sarasota 1K: Your endurance base is looking great for the April open water.

Gemini’s Pro-Tip

You’ve got a “Banana and Drive” lifestyle right now. If you can’t get more than 4.5 hours of sleep tonight, consider dropping the intensity of Thursday’s Back session to 70-75% instead of the scheduled 80-100%. Don’t let a “PR” in the gym today turn into a “DNF” on the race course because of CNS burnout.

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