Day 20: The Power of Sleep 🚀
This morning’s run was a short base runt, easing back into things after yesterday’s progression session. The overall feeling was good—I can sense my aerobic system improving, with running feeling a bit easier day by day.
However, my joints—knees and ankles—are letting me know they’re feeling the load. It’s not painful, but there’s definitely some lingering fatigue. Even though I’ve only done a few high-intensity runs, the impact on muscles and joints is clearly higher, and my body seems to need an extra day or two to fully recover.
That said, I’m optimistic. Running has become such an integrated part of my morning routine by now. And with just 10 days left in the challenge, I feel like I’m in a good rhythm. Looking ahead, there’s a long run planned for Friday and a tempo session to wrap up the week. Then it’ll almost be time to celebrate crossing the finish line!
Today's Stats
- Distance: 5.01 km
- Average Heart Rate: 137 BPM
- Average Pace: 6:01 min/km
- Total Time: 30:10
- Sleep Score: 86
- Sleep Duration: 7h 39m
- VOâ‚‚ Max: 53
- Endurance Score: 6217
Sleep: The Underrated Performance Booster
Let’s talk about sleep for a moment. Over the past four weeks, my sleep stats have been consistent:
- Average Sleep Score: 79
- Resting Heart Rate: 46 BPM
- Average Sleep Duration: 7h 30m
My bedtime routine has been steady—lights out at 9:00 PM and waking up at 5:00 AM. Even on days where I’ve had less (6 hours) or more (8+ hours), my sweet spot seems to hover right around the 7-hour mark.
Sleep is such a critical yet often underestimated factor in overall health and performance. Lately, there’s been more focus on it, especially in fitness and wellness podcasts. But I think it’s still the starting point for anyone looking to improve their health.
Tracking my patterns with Garmin Connect has been a game changer. It’s not just about having the data but using it to identify areas for optimization. For example, I’ve noticed that consistency in my night routine—turning off screens, dimming lights, and winding down—has been key to better sleep.
Admittedly, being on an island with fewer distractions makes it easier to stick to a routine, but I think these principles can work anywhere. Start small: implement a consistent bedtime, focus on winding down before sleep, and see how it impacts your energy and mood.
For tracking, there are so many options: fitness watches, apps, rings, and more. While you don’t need these tools, they can definitely provide valuable insights and help you stay on track.
Sleep well, stay consistent, and I’ll see you tomorrow! 💤
Peace, pace!
