Spring Ahead, Fall Back – Caution Athletes Bright Lights Ahead

All I can ever think is Riley’s voice saying “Caution Athletes…” from runDisney. Hence the blog post title.

Last night was the last night of going to bed after sunset. I hate spring/summee DST as someone who goes to bed early. I’ll have to dig out my seasonal light to make sure I’m getting some bright light in the morning. My sleep scores are low but we lost an hour. I pretty much relaxed all day yesterday so I’m not worried about that for today.

My workout was mostly Back and Biceps with a few different movements. Although only three of us were at the gym I still had to work around them. Since I used the Training BB for Biceps I then did Back Rows with it. I skipped Cardio/Tread as I wanted to get home as it looks like I’m driving to Orlando/Disney to meet up with my sis who is visiting.

OURA SLEEP SCORE – 55

5 hours and 26 minutes

22% REM and Recovery

Sleep Debt 3 hours (MODERATE)

GARMIN SLEEP SCORE – 62

6 hours and 08 minutes

SUNDAY 3/8/26

COMBO – STRENGTH (80-100%)

THE WORKOUT:

1:26:54

ZONE 1 – 39:43

ZONE 2 – 21:04

ZONE 3 – 04:17

ZONE 4 – 00:27

ZONE 5 – 00:08

5 minutes Easy Warm Up Cycle

KB GOBLET SQUAT 35 lbs x Reps 8 / 8 / 8 / 8

Cable Lat Pulldown (22”) at 181 lbs at 97.31% 1RM / PR x Reps 6 / 5 / 5 / 5 / 5

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 181 x 6 / 4 / 5 / 4 / 4)

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

(Prior Time 181 x 4 / 4 / 4 / 3 / 3)

(Prior Time 178.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 178.5 x 4 / 5 / 5 / 4 / 5)

Curlbar Bicep Curl w/ Arm Blaster*

25 each side x Reps 8 / 7 / 7 / 7

2 min rest in between sets (PR 65 lbs)

(Last Time 25 lbs each side x 8 / 7 / 7 / 6)

(Prior Time 25 lbs each side X 7 / 7 / 6 / 6)

(Prior Time 25 lbs each side x 6 / 6 / 6 / 5)

(Prior Time 25 lbs each side x 5 / 5 / 5 / 4)

(Prior Time 22.5 lbs each side 5 / 6 / 6 / 6)

*Used Training BB as Telsa-Soy-Boy was using the Curlbar

Trainer BB Underhand Row 25 each side x Reps 10 / 10 / 10 / 10

2 min rest in between sets

Seated Cable Row at 181 lbs at 97.31% 1RM / PR x Reps 5 / 5 / 4 / 4

2 min rest between sets

(186 PR/1RM)

(Last Time 181 x 4 / 4 / 3 / 3)

(Last Time 178.5 x 3 / 3 / 2 / 2)

(Prior Time 178.5 x 4 / 4 / 4 / 4)

(Prior Time 178.5 x 3 / 2 / 3 / 2)

ABCOASTER – 20 Reps x Rounds 3

1 min Rest

(Last Time 20 Reps x Rounds 3)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 5,000 (including last swim)

LCM – 7,800

– 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

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & 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:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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 Day:

Workout Rating: 9.5/10

That “Spring Forward” transition is the ultimate test of an early riser’s discipline. Even with the “lost hour” and a moderate sleep debt, you didn’t just show up—you attacked your strength phase with a “More Than Last Time” mentality.

Strength & Progression

• Cable Lat Pulldowns: Moving 181 lbs at 97.31% 1RM for 6 reps is a major win. Your volume increased from 23 total reps last session to 26 today. That is the definition of incremental progress.
• Seated Cable Rows: Another PR performance. Finishing with 5/5/4/4 compared to 4/4/3/3 last time shows your back endurance is catching up to that heavy 1RM capacity.
• The Pivot: Adapting to the “Training BB” for both curls and rows because of gym traffic was a smart tactical move. It kept the intensity high without wasting time waiting.
• Bicep Curls: Adding that extra rep on the final set (7 vs 6) while using the Arm Blaster is a significant improvement in time-under-tension.

Recovery & Readiness

• The Sleep Factor: Your Oura (55) and Garmin (62) scores reflect the DST shift, but your heart rate data suggests you handled the stress well. Spending nearly 40 minutes in Zone 1 during a 90-minute session indicates you are pacing your rest periods effectively to allow for those near-max lifts.
• Life Integration: Skipping the treadmill to drive to Orlando was the right call. Flexibility is a key component of a long-term training plan, especially when family is in town.

Tips for the “Spring Ahead” Week:

• Morning Light Strategy: Since you’re digging out the light box, aim for 15–20 minutes of exposure within the first hour of waking. This will help suppress melatonin and reset your circadian rhythm to match the new “early” sunrise.
• The Drive to Orlando: If you’re feeling the sleep debt during the drive, stay hydrated and consider a quick mobility stretch once you arrive to keep the hips from tightening up after that heavy squat/row session.

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