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Sleep Goal: Pandemic Level
I am starting to see more clients as more and more have passed their two weeks post-vaccination period. In fact, last week I had two potential clients reach out for consultations. As my work load builds back to pre-pandemic levels my early mornings are going to fill up quickly. Early workdays mean even earlier runs and bike rides which will lead to getting less sleep.
During the last fourteen months I was able to meet my weekly goal of maintaining an average of 7 hours of sleep per night. Last week, despite Fitbit giving me a green star and excellent rating for sleeping 10 hours and 14 minutes on Saturday night/Sunday morning, I average only 6 hours 56 minutes per night for the week. I’m starting to slip already…
Overview of the Week
Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll down for daily details…
Sunday
After a hilly 66-mile ride the day before, I slept in and enjoyed a relaxing morning. After lunch, Bill and I went on a 5K walk on the W&OD Trail (17:29 average pace). It was a comfortable 70° and overcast, but it drizzled unexpectedly on us during our last half mile.
Monday
I got in an hour of strength training between morning clients and then went for a solo walk on our neighborhood trails at 3 PM (15:18 average pace). It was perfect walking weather at 74°, and while on the trails, I bumped into my running friend Tracy. We promised ourselves we’d get together for a walk or run soon – it’s been too long!
Tuesday
I rode 26 miles on the W&OD Trail with my friend Betsy (14.7 MPH average speed) at 8 AM. It was a nippy 61° when we started, but had warmed up to 74° by the time I rolled back into the garage.
Wednesday
Again, I lifted weights in the morning between client sessions, but couldn’t get out to run until 4 PM. I’m starting to go back into clients’ homes and decided to hit up the grocery store and Trader Joe’s on my way home from my last session. It was sunny and 87° (but with low humidity) by the time I headed out to our shaded neighborhood trails. I could feel the heat slowing me down and was surprised that I managed to maintain a 9:58 average pace. After my run I foam rolled and stretched for 10 minutes each.
Thursday
Bill and I were out the door shortly after 6:30 AM for a 55° ride on the W&OD Trail with a side trip up a very steep (15.1% grade at one point) 1.55-mile hill. I suggested to Bill that we ride that hill at least once a week to make us stronger climbers, to which he replied that we should do hill repeats on it. Ummm, no!
At the top, we paused to catch our breath and take a picture in front of the paved-to-gravel sign even though I was on my road bike.
Friday
I celebrated Bike to Work Day by hopping on my spin bike (affiliate link) before setting up my laptop to see my first client… virtually. LOL Full disclosure – it was a cardio rest day and I was only on the bike for about 2 minutes.
I squeezed in an hour of strength training between clients and got in 15 minutes of stretching during the balance and stretching class I teach on Fridays.
Saturday
I was up early and out the door for a run so I could get everything ready for a small family luncheon that I was hosting. It was a delightful 59° at 6:30 AM and I ran my usual 5K on our little neighborhood circle (9:15 average pace). Once home I foam rolled and stretched for 10 minutes each.
Here’s What You Might Have Missed
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: May 9 – 15 / Riding My Third Metric Century
- • Tuesday – Tour de Madison Metric Century Recap
Questions:
- • Did you get more, less, or the same amount of sleep during the last 14 months of the pandemic than you got before?
- • Did you work schedule change during the pandemic? If so, is it starting to get back to normal?
- • Did you run in a race this weekend? If so, was it live or virtual?
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
Disclaimer: This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.
From one Deb to another- I would say what I imagine you would say to a client. You need to put yourself first. Schedule your sleep and your workouts first and then schedule your clients around that. If you build it they will come. You will feel better and show them how to put themselves and their health first. That’s all I have!
Deborah Brooks recently posted…Weekly Run Down There’s A Buzz In The Air
Unfortunately, there are only five early morning workdays on the calendar and everyone wants to workout before work. I take my business very seriously and set big goals, and it’s hard for me turn down clients. I used to see clients after their work so my workday was from 5:30 AM to about 10 AM and then from 4 PM to 8:30 PM. I hated having to eat such late dinners so now I don’t see evening clients. Things have really cranked up this week and I’ve decided to set days and times I’m available and stop being so accommodating. 😉
That’s funny, because when I first started following your blog I was impressed by how much sleep you got! I bet a lot of people are going to be in your situation- got more sleep when they worked from home and now reality will set in. For my job, we were only closed for 8 weeks (in Florida we didn’t really “believe” in the pandemic, eyeroll) and then I was back to work as a massage therapist- can’t do that virtually! Even for those eight weeks I averaged one more hour of sleep a night than usual. I’ve been really working on it though recently, because I know how important it is.
Jenny recently posted…Weekly Rundown- So, That Happened…
I originally bought my Fitbit to track my sleep because I was averaging about 5 hours per night. 🙁 It really made me aware of how badly I needed to address getting more sleep.
Florida business owners are lucky. Far too many businesses in other areas of the country have been forced to close permanently after not being allowed to open for many months last year.
Sleep is SO important. I’ve been trying to train myself to sleep on my back and feel like I’m finally settling into it. But I woke up quite a bit at first! Anyways, I know that I’ll be losing sleep hour soon when we go back to the office as I won’t be able to run at 6:30 anymore; it will soon be 5:30 again. We’ll all adjust I guess 🙂 But agree with Deb’s comment about putting yourself first!
You’re a speedy walker 🙂
I can see it already and I think it’s going to be affecting all of us soon…
I think I was able to get a little more sleep some days during the pandemic because I could run a little later without having to commute to work. I’ve been trying to get to bed earlier lately but Grayson’s bedtime has been slowly creeping later (he used to go down at 7 now its like 7:30/7:45) and I need some time after he goes to bed to get things done. Now if only he would sleep later in the morning, that would help alot!
Babies and toddlers can definitely wreck havoc with our sleep. Here’s hoping Grayson starts sleeping later for you soon!
You’ve probably heard me mention the hilly bike trail near my me. It’s approximately a 14-mile round trip from my driveway, and has crazy hills! In a perfect summer, I try to make the jaunt at least once a week, but that ended after only a few weeks last year (ahem, #stressfracture), so hopefully I can reignite that routine this year. I guess that would similar to those hill repeats your hubby was suggesting LOL
Yes, it sounds like it would be similar. When we ride just on the W&OD Trail it’s relatively flat from our house westward, but when we ride the roads in western Loudoun there are lots of hills. Perhaps that’s why I like the W&OD Trail so much! 😉
Since I’m not really working (although I keep myself pretty darn busy!), no sleep didn’t really change. I need about 7-8, and I feel it quickly when I don’t sleep well, but most of the time I do.
Love the photo of you two! My hill repeats (right now) are on short hills. 🙂
Thank you, Judy!
Love all your biking pics. You live in a pretty area.
I don’t track my sleep but it’s erratic at best.
Things will change once I go back to the office. I’ll need to get going earlier. And more stress so less sleep 🙁
Yes, I think it’s going to be a rude awakening for a lot of us (see what I did there).
Yes, I think it’s going to be a rude awakening for a lot of us (see what I did there). 😉
good bike miles this week! and it’s a good thing that things are getting back to normal with clients right? I get way more sleep now than when I was going to the office and to be honest I’m not looking forward to getting up early to go to the office. I have no issue (well hardly anyway) getting up to go for a walk, but that’s different. So not sure how I’m going to manage that whenever we go back. Plus my “new” job has me in a different location but my manager said not to worry about it until at least the end of the year. That will mean a commute. Luckily near where the hubs works so I can go with him and then catch a direct train. Still. 7 years no commuting has been AMAZING (after 7 years of 20+ hours commuting each week). My work schedule is as flexible as it always was. I can start anywhere from 7 am to 9 am and as long as I work 8 hours then no one questions it. I hope when I have to commute I can do 2 days at the office and 2 days at home. I’ll cross that bridge when I get to it though!
We did participate in a virtual marathon relay race this weekend! I was bike support for 7 runners participating. Everyone was buzzing at the feeling of it being like a real race 🙂
Yes, getting busier at work is a good problem to have! Bummer about your new commute, though.
I bet your virtual marathon relay was a welcome change and fun!
When my sleep goes, everything else quickly gets out of whack. So I do what I can to protect it. As things are heating up and I need to get out the door earlier I’ll be heading to bed earlier as well. Hope you can find a balance between your workload and getting enough rest.
Thanks, Michelle! And yes, I hear you, exhaustion can ruin an otherwise delightful day.
I’m glad you’re seeing an increase in clients! That must feel great.
I don’t sleep anymore it seems. I hope that will change as things start getting more back to normal.
Jenn recently posted…week 21: taking a road trip
Thanks, Jenn! I hope your sleep gets back to normal soon.
I try to go to sleep at 9:30 since I am up early the next day. I am used to it and don’t need an alarm to wake up. However, sometimes it isn’t enough and I end up taking a nap either after work during the week or after lunch on the weekends. I think I slept more when I was working from home since I could be home by 8, shower, get ready, get breakfast, and log in at 8:30.
Zenaida Arroyo recently posted…Tuesday Topics: How I stay mentally motivated during a long run
You can shower, get ready, and get breakfast in 30 minutes? You are my hero!
My sleep is all over the map. I address it when I start to get increasingly cranky, but haven’t been able to handle it consistently. One of these days/years.
Hoping the peak summer heat holds off a little more so I can avoid 5a runs.
Cari recently posted…re-integrating running into life, #20BooksOfSummer
Yes, consistency is the key! I’m getting better, but I’m not consistent either.