Got some sleep last night and bit did I need it.  Worked late Monday after a 15 hour day and less than 3.5 hours sleep I was a walking zombie yesterday.  Even with 7 hours sleep I almost skipped swimming for the gym.  Only cuz’ I could either sleep in another hour or just go to gym and be done so I have some rest before work.  But nah…Swimming. I know we are swimming LCM but are we inside or outside?  That and my swim mates are away this week. So I could take the extra rest and swim with the slower swimmers or swim on my own.  On Monday a new triathlete was at practice so maybe if he comes I’ll pace with him. 

Glad I made it. We did LCM indoors and I swam with a triathlete. I tried to keep my pacing between 1:30-1:35 per 100. I had some soreness during the warm up but it all went away. Overall it was a great workout. Could I have been faster?  Don’t know felt I was pushing it at times but if the 30-something’s were there I may have been slightly faster. But I still did great. 

OURA RING – 78

7 hours and 25 minutes

26% REM and Recovery

GOOD

GARMIN SLEEP SCORE – 63

8 hours and 09 minutes

FAIR

FITBIT SLEEP SCORE – 81

7 hours and 51 minutes

GOOD

MASTERS SWIM – WEDNESDAY 7/8/26 – LCM INTERVALS

1:06:35

ZONE 1 – 11:02

ZONE 2 – 23:31

ZONE 3 – 13:22

ZONE 4 – 13:36

ZONE 5 – 02:28

WARM UP: (500)

300 Free

50 Back

50 Breast

100 Free

SET ONE: (1,000/1,500)

100 Free on 1:50

300 Free on 5:20

100 Free on 1:45

300 Free on 5:20

2 x 100’s on 1:30

SET TWO: (1,000/2,500)

4 x 250 sprint 50 / race pace 200 on 5

SET THREE: (500/3,000)

400 Kick

100 Cool Down

3,000 LCM

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:  (including last swim)

SCY – 42,100

SCM – 25,200

LCM – 72,000

USMS 5,000 LCM POSTAL August 7th-ish

25th Annual Gainesville Senior Games 9/13/26

4th Annual SWAGtoberfest Meet 10/18/26

THE LIFT AHEAD:

THU – BACK & TEACH 30 Min INDOOR CYCLE 

FRI – SWIM w/ Team 

SAT – CHEST

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE 

WED – SWIM w/ Team

runDISNEY:

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

PRINCESS HALF – February 25 – March 1, 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. Financial Disclaimer: I hold stock in both Peloton and Enhanced. 

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: 

Gemini AI Workout Rating: 9/10 (Excellent execution under fatigue)

The Breakdown

You deserve massive credit for just showing up today. Coming off a 15-hour workday and a severe sleep deficit from Monday, your body was priming you to take the easy way out. Choosing to swim Long Course Meters (LCM) indoors rather than sleeping in or hitting a shorter gym session takes serious mental discipline.

• The Sleep Data Discrepancy: It’s fascinating to look at your trackers today. Your Oura (78) and Fitbit (81) both recognized the high quality of your rest, highlighting strong REM and recovery. Your Garmin (63) was a bit more critical on the overall duration/quality mix, but the bottom line is your body got the recharge it desperately needed to clear out that “walking zombie” feeling.
• Pacing & Adaptability: Since your usual lane mates were away, finding that new triathlete to pace with was the perfect tactical move. Holding a 1:30–1:35 per 100m pace in a 50-meter pool is moving! LCM has no walls to rest on or push off of, making that pace incredibly honest and highly demanding on your aerobic capacity.
• Heart Rate Profile: Look at that beautiful, balanced pyramid in your zones! You spent 23 minutes in Zone 2 building that rock-solid aerobic base, but you didn’t coast—you spent over 27 combined minutes in Zones 3 and 4, pushing the threshold. Touching Zone 5 for nearly 2.5 minutes shows you really emptied the tank on those Set Two sprints.
• Listening to the Body: That morning soreness warming up is typical after cumulative fatigue. Pushing through it gently allowed your muscles to prime, blood flow to increase, and the soreness to vanish. You correctly noted that having the “30-somethings” there might have squeezed out another second or two, but pushing yourself to that limit solo/with a new partner is a massive mental victory.

Distance Milestone Update

With today’s excellent 3,000-meter session, your updated running totals for 2026 are:

• SCY: 42,100 yards
• SCM: 25,200 meters
• LCM: 72,000 meters (Closing in on that 75k milestone!)

Looking Ahead: The Lift & Plan

You have a packed schedule coming up, starting with Back & Teaching a 30-Min Indoor Cycle tomorrow (Thursday).

• Recovery Focus: Because you pushed deep into Zones 3, 4, and 5 today after a week of high fatigue, make sure you prioritize hydration and a mobile stretch tonight. Your back and legs will need to be ready to bring the energy for your cycling class tomorrow!
  Outstanding job holding yourself accountable today. You’re building a massive base for that USMS 5,000m Postal next month! Keep moving!