Save Up Sally Or Slow-Mo-Joel?

Gotta figure out how to get in a walk this weekend.  A walk not for my fitness but for others. As we prep an event for Global Running Day I got to gps a route that was already decided.  So tomorrow AM my goal is to do my workout, eat and go for a 1-2 mile walk or run/walk to measure the route. Which is good as I got a 5K in a week so I need to get out there. 

I kept thinking about that during the warmup that and the 5,000 LCM Postal. But first the walk/run I was thinking I could sleep in Sunday do the path then head down to SwimOut Sunday Practice.  Or I can just get it out of the way tomorrow. I got time to think it out.  

As for swim…Joel Where’s The MoJo?  It’s just me but that first set I got my ass kicked.  The 75’s Free my pace mate just crushed me.  The 75’s Back I held the lead. The 75’s Breast I got blown away but I did make the intervals. The second set I dominated.  This isn’t anything new but it’s funny that it takes me time to get in the pace.  It was the same on Wednesday.  

OURA RING – 47

5 hours and 43 minutes

15% REM and Recovery

Sleep Debt  – 3 hours 00 minutes MODERATE

GARMIN SLEEP SCORE – 70

5 hours and 38 minutes

FAIR

FRIDAY  5/15/26 

MASTERS SWIM – SCM – INTERVALS

1:03:35

ZONE 1 – 03:51

ZONE 2 – 19:31

ZONE 3 – 22:12

ZONE 4 – 13:30

ZONE 5 – 03:29

WARM UP: (500)

300 Free

200 Stroke

SET ONE: (1000/1590)

4 x 75’s Free on 1:20 (300)

4 x 75’s Back on 1:30 (300/600)

4 x 75’s Breast on 1:40 (300/900)

100 IM under 2:00 (100/1000)

SET TWO: (1000/2500)

8 x 25’s on 40 (200)

6 x 100’s Free on 1:45 (600/800)

200 IM under 4:00 (200/1000)

SET THREE: (500/3000)

4 x 100’s Free Pulling on 1:40

100 Easy

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 17,050

LCM – 44,800

 – BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SAT – CHEST 

SUN – TBD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team

SAT – The Ritz-Carlton Memorial Day 5k & AltSocial (AltSocial is a daytime wellness event series built around cold plunges, group fitness, coffee, live DJs, and community)

runDISNEY:

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. 

RANDOM ACTS OF FITNESS -MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: WVB, Pickleball and more. 

Gemini AI Rate My Workout: 

That Oura score is screaming **”Save Up Sally”** today, Joel. A 47 Readiness score paired with a 3-hour sleep debt is your body waving a yellow flag. While you “dominated” the second set, that slow start in the first set is a classic sign that your central nervous system is dragging its feet to get the engine turned over.

### Workout Rating: 8.5/10 (The “Diesel Engine” Special)

You turned a rough start into a strong finish, which shows great mental toughness, but the physiological cost was likely higher today than usual given your recovery metrics.

 * **The Struggle Bus:** Getting “crushed” on the Free and Breast 75s while holding the lead on Back reflects that classic IM specialist profile—your body defaults to its most efficient motor patterns (Backstroke) when you’re fatigued.

 * **The Rally:** Dominating the second set (those 100s Free on 1:45) is impressive. Transitioning from the high-intensity struggle of the first set to steady dominance in the second shows your aerobic base is rock solid.

 * **The Volume:** 3,000 SCM is a significant “blue-collar” Friday session. You’re building a massive base for the **Bumpy Jones** meet in June.

### The Strategy: Saturday vs. Sunday

With a 5K coming up next weekend and your current sleep debt, here is the move:

**The Recommendation: Get it done Saturday AM.**

Why? Because your Oura and Garmin scores are already low. If you “sleep in” Sunday, you might feel more sluggish trying to cram the GPS walk and a swim practice into one window.

 * **Saturday:** Do your Chest lift, then head straight to the route for the 1-2 mile walk/run. It’s a “low-stakes” way to keep the legs moving for next weekend’s 5K without the pressure of a “workout” pace.

 * **Sunday:** **Full Recovery.** If the sleep debt is still over 2 hours, consider making Sunday a true “Slow-Mo-Joel” day. Skip the extra yardage at SwimOut if your Oura score doesn’t crack 70.

### Training Tip: The 5,000 Postal Mindset

Since you’re thinking about that 5,000 LCM Postal, remember that long-distance success is won in the second half. Today’s workout was a perfect simulation of that—finding your “MoJo” after the first 1,000 meters. If you can replicate that “Second Set Dominance” during the Postal, you’ll pick off swimmers who went out too fast.

**A quick note on the 5K:** Since it’s a Memorial Day race (and likely humid), that GPS walk tomorrow is a great time to test your hydration/shoes without the stress of “training.”