{"id":12322,"date":"2026-10-12T13:13:08","date_gmt":"2026-10-12T19:13:08","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=12322"},"modified":"2026-10-13T16:53:54","modified_gmt":"2026-10-13T22:53:54","slug":"coachs-log-for-the-week-of-october-5-11-2026","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2026\/10\/12\/coachs-log-for-the-week-of-october-5-11-2026\/","title":{"rendered":"Coach&#8217;s Log for the Week of October 5 \u2013 11 2026"},"content":{"rendered":"<p><strong>Mondays are good for sharing my week in numbers, straight from my Polar watch.<\/strong> Not to show off, but to keep myself accountable, and to show what consistent, ordinary days add up to.<\/p>\n<h2>The Numbers: October 5\u201311, 2026<\/h2>\n<ul>\n<li><strong>Steps:<\/strong> 118,285 (about 16,900 a day)<\/li>\n<li><strong>Calories burned:<\/strong> 19,145 (about 2,735 a day)<\/li>\n<li><strong>Sleep:<\/strong> 7 hours 39 minutes a night on average<\/li>\n<\/ul>\n<p><em>Data: Polar Flow weekly activity report.<\/em><\/p>\n<h2>The Week<\/h2>\n<p>This was Albuquerque International Balloon Fiesta week, so most mornings started early with a sunrise walk with Maggie, my daughter&#8217;s dog, to watch the balloons. Some mornings there was no Mass Ascension, and Sunday brought just three balloons in the air. We went anyway to be able to spot the static display at Balloon Fiesta Field in the Rio Grande Valley.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12328 size-full\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026.jpeg\" alt=\"Tiger and other special shapes balloons glowing at dusk during the Albuquerque International Balloon Fiesta Special Shapes Glowdeo, October 2026\" width=\"2048\" height=\"1536\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026.jpeg 2048w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026-300x225.jpeg 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026-1024x768.jpeg 1024w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026-768x576.jpeg 768w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-tiger-2026-1536x1152.jpeg 1536w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><em>Thursday evening&#8217;s Special Shapes Glowdeo.<\/em><\/p>\n<p>I ran four days: an out-and-back on Monday, a dirt out-and-back on Tuesday, the perimeter loop at the UNM North Golf Course on Wednesday, and park loops on Thursday. Sunday afternoon, the rain caught us at the end of the last walk, but Maggie still got her miles.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-12327\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026.jpeg\" alt=\"Giant beagle special shapes balloon at the Albuquerque International Balloon Fiesta, October 2026\" width=\"2048\" height=\"1536\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026.jpeg 2048w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026-300x225.jpeg 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026-1024x768.jpeg 1024w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026-768x576.jpeg 768w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2026\/10\/balloon-fiesta-glowdeo-beagle-2026-1536x1152.jpeg 1536w\" sizes=\"auto, (max-width: 2048px) 100vw, 2048px\" \/><em>My favorite of the week. Maggie would approve.<\/em><\/p>\n<p>The Featured Image is a photo from our first walk on Saturday, with the rabbitbrush in full bloom and the Sandias behind it.<\/p>\n<h2>This Week&#8217;s Lesson: Show Up Tired<\/h2>\n<p>Tuesday&#8217;s run note on Strava says it all: &#8220;Tired but I was out there.&#8221; It wasn&#8217;t fast, and it wasn&#8217;t pretty. But it counted.<\/p>\n<p>Most of fitness isn&#8217;t the great days. It&#8217;s the ordinary and tired days you don&#8217;t skip. When you don&#8217;t feel like it, shrink the session instead of skipping it: a shorter walk, an easier run, ten minutes instead of thirty. You keep the habit alive, and the habit is what carries you for decades.<\/p>\n<p>Wednesday also taught me a hydration lesson in the warm sun. I wrote about it here: <a href=\"https:\/\/howtobefit.com\/coach-blog\/2026\/10\/10\/hydrate-before-you-need-to-a-lesson-from-albuquerques-central-park\/\"><strong>How to Stay Hydrated on Runs, Walks, and Hikes<\/strong><\/a>.<\/p>\n<h2>Coming Thursday<\/h2>\n<p>Steps, calories, and sleep are the three numbers I check every day. On Thursday, I&#8217;ll explain why each one matters and what targets make sense after 60.<\/p>\n<h2>Track Your Own Week<\/h2>\n<p>If you want company, join me in <a href=\"https:\/\/howtobefit.com\/104-8-club.htm\"><strong>The 104.8 Club<\/strong><\/a> on the free Don&#8217;t Die app, where members share their daily scores and keep each other showing up. Not sure where to start? Try the free <a href=\"https:\/\/howtobefit.com\/fitness-check.htm\"><strong>Fitness Check<\/strong><\/a>.<\/p>\n<p>For the simple system I use every day, see <a href=\"https:\/\/howtobefit.com\/longevity-stack.htm\"><strong>Training \u00b7 Fueling \u00b7 Endurance: The Longevity Stack<\/strong><\/a>.<\/p>\n<p>See you next Monday.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Mondays are good for sharing my week in numbers, straight from my Polar watch. Not to show off, but to keep myself accountable, and to show what consistent, ordinary days add up to. The Numbers: October 5\u201311, 2026 Steps: 118,285 (about 16,900 a day) Calories burned: 19,145 (about 2,735 a day) Sleep: 7 hours 39 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12324,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[2543],"tags":[2544],"class_list":["post-12322","post","type-post","status-publish","format-standard","has-post-thumbnail","category-coach-logs","tag-balloon-fiesta","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Coach&#039;s Log for the Week of October 5 \u2013 11 2026 - Coach Rich Dafter&#039;s Fitness, Strength &amp; Endurance Blog<\/title>\n<meta name=\"description\" content=\"My week in numbers from Polar Flow: 118,285 steps, 19,145 calories, and 7h 39m of sleep, plus Balloon Fiesta sunrise walks.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2026\/10\/12\/coachs-log-for-the-week-of-october-5-11-2026\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coach&#039;s Log for the Week of October 5 \u2013 11 2026 - Coach Rich Dafter&#039;s Fitness, Strength &amp; 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