Wrapping Up a Huge Chapter of My Life
I don’t want to jinx myself, but I feel great! I rarely get that sudden grabbing sensation in my lower left back area that I got all spring, and my right foot hasn’t been numb in months which was a common occurrence for years. Why this sudden pain-free feeling? I haven’t run since January 27th.
I’m still exercising regularly – walking, cycling, and strength training; and when I walk, I occasionally fall into an easy 30-second run to cross a street or pick up my pace if I’ve been lolly gagging. I miss running, but bringing it back has not been worth the risk of injury and I’m okay with that. I’ll never say never, but most likely running is something I used to do, used to be known for, used to be asked about regularly…
My Sleep Needs Improvement
When I saw my doctor for my physical last week I passed with flying colors. Well, except for my sleep. She wasn’t impressed with how little sleep I get and I promised to try to do better. You’ll notice in today’s infographic that I averaged 8 hours and 10 minutes per night (I’m at 7 hours average per night for the year). Last week I averaged 6 hours 48 minutes per night and the week before it was 6 hours 12 minutes and it was obvious that there was a lot of room for improvement.
I was asleep by 9:30 most nights and forced myself to sleep well past my normal wake up of 5 AM (I still woke up at 4:50 AM each morning but when I could, I forced myself to go back to sleep until 6 or later). I woke up a lot during the night and had more weird dreams than usual, possibly because I wasn’t as tired with all that sleep.
It wasn’t easy and I dare to say that I didn’t really like it. I’m the type of person who pops out of bed when I wake up, annoyingly chatty and ready to get the day started. This coming week I think I’ll shoot for 7.5 hours of sleep per night and see if that suits me better.
Overview of the Week
Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 10.27 miles
• Bike: Salsa Warbird
• Average speed: 12.2 MPH
• Surface: mostly paved
• Elevation gain: 443 feet
• Start time: 11:40 AM
• Location: neighborhood trails and streets
• Weather: 82° (feels like 86°) and mostly cloudy, climbing to 85° (feels like 92°)
• What I wore: bike shorts, s/s jersey, and fingerless gloves
Even though I wasn’t feeling 100% when I woke up, I dressed for our planned 40-mile ride, but after breakfast I lay back down and fell asleep for almost an hour. I knew that I shouldn’t exhaust myself so I eventually made it outside for a couple of miles which turned into 10 while tooling around our community. Once home and showered, I took another 2.5-hour nap.
Monday
Strength training: 1 hour of total body
Walking: 3.03 miles
• Average pace: 14:34 minute/mile
• Elevation gain: 118 feet
• Start time: 6:13 AM
• Location: neighborhood circle
• Weather: 69° and mostly cloudy with lowering humidity
• What I wore: shorts and s/s shirt
Thankfully, I woke up feeling pretty much back to normal. Even though it was a holiday, I’d opted to see clients who wanted to meet so I got my own workouts out of the way before work.
By the end of the day, though, I was exhausted and went to bed very early. My Fitbit showed that I was asleep at 8:22 PM and got up at 6:04 AM, giving me 8 hours and 28 minutes of sleep.
Tuesday
Cycling: 32.54 miles
• Bike: Specialized Roubaix Comp
• Average speed: 12.4 MPH
• Surface: paved
• Elevation gain: 2,014 feet
• Start time: 9:36 AM
• Location: W&OD Trail Ashburn/Leesburg loop with 3 x Thomas Mill climbs
• Weather: 62° and sunny, climbing to 72°
• What I wore: bike shorts, s/s jersey, arm sleeves, and fingerless gloves
After all that sleep I woke up feeling like whatever had been bugging me was gone. I was able to get out mid-morning for a ride and when my husband challenged me to ride the longer of my two regular Tuesday hills on repeat, I accepted the challenge and climbed it three times: 3 x 1.6 miles with 386 feet of ascension (4.6% average grade).
Wednesday
Strength training: 1 hour of total body
Gardening: 1 hour 44 minutes
The weather was absolutely perfect at 78° with low humidity and I couldn’t resist getting outside for some gardening. The picture doesn’t lie, I spent most of my time weed eating.
Thursday
Walking: 4.08 miles
• Average pace: 14:57 minute/mile
• Elevation gain: 191 feet
• Start time: 5:29 AM
• Location: neighborhood trails
• Weather: 54° and clear
• What I wore: shorts, s/s shirt, nylon shell, visor, and gloves
Cycling: 15.21 miles
• Bike: Specialized Roubaix Comp
• Average speed: 14.2 MPH
• Surface: paved
• Elevation gain: 482 feet
• Start time: 9:17 AM
• Location: W&OD Trail Ashburn/Sterling loop
• Weather: 65° and mostly sunny, climbing to 69°
• What I wore: bike shorts, l/s jersey, and fingerless gloves
Gardening: 51 minutes
I was up early and out the door for Kim‘s and my weekly virtual cardio workout. I’m not taking for granted that dawn breaks before the end my walk and I can venture out of our little neighborhood feeling safer. Soon enough both Kim’s and my pictures will have dark backgrounds.
I put on a fleece-lined long sleeved jersey for the chilly air, but once I stepped outside I feared I’d overdressed. Once rolling on my bike, the cool air blowing past me reminded me of how much colder it is on a bike and I’d dressed exactly right. I’m so torn between loving the cool crisp mornings and being annoyed with how many more layers I’m going to have to start wearing soon.
Once home, I finished the previous day’s weed eating project and put the tiniest of dents in the fall pruning. It’s a bit early for pruning so the foundation bushes will have to wait until October.
Friday
Strength training: 1 hour of total body
Balance and stretching: 45 minutes
Walking: 3.11 miles
• Average pace: 15:24 minute/mile
• Elevation gain: 131 feet
• Start time: 7:46 AM
• Location: neighborhood trails
• Weather: 63° and partly cloudy, climbing to 66°
• What I wore: shorts, s/s shirt, light jacket, and visor (took jacket off after first mile)
Saturday
Cycling: 30.06 miles
• Bike: Salsa Warbird
• Average speed: 10.7 MPH
• Surface: gravel
• Elevation gain: 2,720 feet
• Start time: 9:26 AM
• Location: Middleburg loop with Bull Run Mountain and Bust Head Road
• Weather: 71° and partly cloudy, dropping to 65° with a light drizzle
• What I wore: bike shorts, s/s jersey, light jacket, and fingerless gloves (my jacket came off and on several times)
Normally, I don’t ride with the Gravel Rats on Saturdays because only the guys tend to ride and it’s a balls to the wall drop ride. They were doing a great route, though, so my husband and I decided to join with plans to do our own thing when they left us in the dust. Luckily, two other women were there and it ended up being a chill three couples ride.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: August 25 – 31 / Being Flexible with Workouts
- • Friday – Catching Up Over Coffee: Sewing and Grinding DIY Projects
Questions:
- • Have injuries kept you from continuing with a sport you love? ~ Sadly that seems to be the case with running for me…
- • Have you had delightful fall-like weather this past week? ~ It’s been gorgeous and I’m so torn because I don’t like being cold on my bike on my morning rides.
- • Do you get enough sleep? ~ Normally, no, but this past week, yes.
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!
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Great job on getting more sleep, Debbie! I immediately saw that in your infograph – it’s always the first stat I look at in your chart.
I remember you once saying that your Fitbit is not very precise when tracking your sleep. I think I will need to ask you for your husband’s contact so that I can tell him to surprise you with a Garmin 265. 🙂
It it does a fabulous job at tracking your sleep!
I should look at how many hours I actually had to spend in bed for Fitbit to give me credit for 8 hours 10 minutes because it takes out so much time for restlessness. That’s why I think 7 hours 30 minutes of Fitbit sleep would be over 8 hours as normally calculated.
I’ll tell my husband what you said. LOL
Sleep? I jokingly say it’s overrated, LOL. I know I don’t get the “recommended” sleep I should have, but I simply do not feel tired. I seldom feel tired until after 10:30 most evenings, and I wake-up most mornings before my alarm. Yadda yadda yadda. On the rare occasion when I sleep-in, I feel sluggish (not refreshed), so that’s my reality. I’m in agreement with you on the cool mornings…I’m not a fan of all the extra layers that usually come with it (especially if there’s time on the bike).
I was very much like you for years. I’ve always loved staying up late and getting up early, but as I get older it’s just too hard on my body. I think if I settle on 7 hour or more (aiming for 7 hours 30 minutes) I’ll be doing well.
Ugh, I’d love to get more sleep! I have to pull myself out of bed at my alarm at 430 and I don’t get to bed until 1030 most nights because the kids are up and after they go to bed I need to do my stuff (or just clean, get ready for the da, etc.). Great job on getting in more sleep – though how funny that you had more restless sleep it seems!
I well remember when my sons were young and how difficult it was to get enough sleep. Before you know it, though, your youngest son will be heading off to college and you’ll have a lot more free time.
Running is starting to give me some issues too–but just road running. Trail running seems to be more forgiving, so I’m happy that my body still agrees with that.
I struggled with sleeping this weekend, so I have a feeling I’ll be catching up all week!
I wish it was more convenient for me to run on trails. At the farm I just step out the door and I’m on a gravel road. Here, I have to drive.
You guys were so busy, I bet it was hard to get enough sleep!
Lately my sleep has been awful… I fall asleep and then wake up and can’t get back to sleep and then I’m up at 6…
Sorry to hear that you can’t run… I’m there now but hope it won’t last. I’m able to walk which I’ve enjoyed but I’m stressed that I won’t be ready for my half and full.
We’ve had beautiful weather this past week… it seems to happen when I can’t run.
I hope you’re able to start back running again soon. Fingers crossed that this is just the beginning of our beautiful weather.
Ugh on waking up after falling asleep and not being able to get back to sleep. I’ve had that happen in the past, but fortunately that’s not been an issue recently.
Nice job on the sleep- it’s something I struggle with as well. I always say I’m going to do better but it doesn’t last.
I’ve known other people who gave up running because it just wasn’t working, for whatever reason. Sounds like you have a lot of peace with this decision. Luckily you have something else you love, cycling. I’m glad your back has been feeling so good!
Getting enough sleep for active people is a big commitment. We’ll see how long I keep this new sleep pattern up… Good luck to you!
I’ve never been a great sleeper, but it’s been decent lately. I was going through a time of waking up at 3AM on the regular, but now I’m making it until 5. I’ll take it.
You sound like you are at peace with where you are, and that’s so important. I’m sorry things didn’t go the way you wanted, but I’m glad you are in a good place. <3
Still not fall here. I would love some cooler days for sure.
Jenn recently posted…Looking To Labor Day
Thanks, Jenn!
I feel like I have improved on my sleep score ever since I started wearing my Garmin watch to bed. I try to sleep as much as I can instead of feeling like I can get by on less. I think it’s helped!
My running hiatus early this summer was not a big deal because I loved cycling so much. I think you are a fan of riding too? 🙂 Yes, who knows, maybe there will be a time when running works for you again. Sounds like you made a good decision.
Lisa @ TechChick Adventures recently posted…Weekly workouts – peaking!
Thanks, Lisa! It sounds like your Garmin and my Fitbit are guilting us into improving our sleep scores. 🙂