SultanOfSwing

I'm really bad at getting enough sleep, which might have something to do with it.

For extra protein, I usually have Greek yoghurt for breakfast because I recently discovered they have 20g of protein in an 8oz serving. I have a protein shake with lunch for another 30g. Then it's basically whatever meat I have for meals throughout the day. I should be eating 150-200g a day but I doubt I'm anywhere near that in reality.

Millhouse

Most people with weight issues are not sleeping enough. It's about as counter intuitive as it gets.

I snack in cashew nuts. Have them with the yogurt for breakfast too.

It's an expensive diet though.

SultanOfSwing

I never really slept enough. I'm mildly nocturnal, I get that from my dad. I know I'm supposed to get eight hours, but I get up at 6 and there's no way I can go to bed, let alone get to sleep at 10, unless I pass out in front of the TV

Most nights I'll get between 5 and 7 hours, rarely as little as 4 if I can't get off to sleep. It's been that way all my life. Hey ho.

I love cashews, and pistachios. Can get expensive though, which is why I just try to limit my caloric intake, rather than going with specific things. Simple breakfast (yoghurt, fruit, boiled eggs or toast), sandwich for lunch, apples for snacks and a reasonable sized dinner. It works if I don't cheat with crisps or candy in between

Maste

I know they say optimal sleep etc, BUT, each person is different and individual. I only sleep, on average, 5 hours a night. Sometimes 4, sometimes 6. I've been this way all my life, and I don't feel tired, groggy, sleep deprived etc. It's how my body functions.

I am a good weight (145lbs) and I can run a 5km in 20 mins. Sleep is dependent on the person and what works for them I believe!

Millhouse

5km in 20 is a great time.

You're probably quite thin, if you want to really put on muscles via weight training sleep is key.

SultanOfSwing

I know there is an optimal time to fall asleep based on when you want to wake up, based on cycles of sleep. Usually I'm in bed around 1, and 1:15 is one of the optimal times for waking up at 6. Of course, that is useless if I'm still lying there unable to fall asleep in the first place

I think the sleep cycle is the key more than the hours though because there are nights I'll fall asleep in front of the TV around 9-10pm and I feel just as tired waking up at 6 than if I had fallen asleep at 2am.

That's a hell of a 5K time. My absolute best is just over 34 minutes (for 3.4 miles) . I hit a 9:30 mile on a run once, but I can't sustain it.

Chesten

Could you talk more on the sleep cycles? Although with a bubba that doesn't sleep well, I'm all kinds of screwed with sleep.

SultanOfSwing

I don't know the science behind it but apparently we have 90 minute sleep cycles, and the best time to wake up is at the end of one of these, rather than during one.

This page gives you a list of times to fall asleep for a target 'wake-up' time based on it taking 15 minutes to fall asleep (right ...) and when the cycles start.

Here's a Wikipedia page about sleep cycles that should clear it up. I just remember reading about it in an 'ask Reddit' thread where someone was giving tips on how to get a good night's sleep. I can't fall asleep in 15 minutes unless I'm totally beat, so I can't speak for the validity of it

Chesten

Thanks so much. I appreciate you taking the time. I had no idea about this stuff

SultanOfSwing

No problem.

I didn't really know much about it either until I stumbled across it. I suppose it tends to make sense when I consider how I can feel just as tired in the morning after 8 hours of sleep as I can after 4, if I woke up mid-cycle.

Maste

Thanks both! Took a couple of years to get my time down, and my top time 5k was possible due to working out a completely flat route in the Chicago suburbs last year when it was temps of 70s which was a doddle compared to my 5k back home (hills, sandy terrain, etc)! I used to be more muscly, at 160lbs, but back then I used to go to gym a lot, eat lots of protein, and still got that minimal sleep!

The sleep cycle makes sense, I feel more refreshed waking up at 6am than I do at 6:30 and I often get into bed around 12:45am (takes me half hour to nod off!)

Weeze

I have used Pure Barre and Barre 3 in the past. I prefer Pure Barre.

SultanOfSwing

Yeah, not too many hills around this way for sure. The city is much flatter obviously, I'm up north in glacial kettle moraine territory, so there is a bit more variation in some of the trails I can run on.

Regarding the sleep cycles, if you're falling asleep at about 1:15 and waking up at 6:00, if you look at that site I posted before, that's one of the optimal sleep cycle patterns, which explains why you are more refreshed at 6:00 than 6:30.

Maste

Got back into running 5kms a lot now the weather has cooled off so much. Also, my pup is now old enough and we run together as she is a pointer/heeler mix and NEEDS the exercise.

I was pretty bad time wise as I've had so long off and was being lazy with my diet and not eating so great. Started of at around 28 mins for 5km 3 weeks ago. Been running every day almost since (only missed 3 days), and the pup and I have gotten our time down together to 22 minute (this includes a 30 second water break at 2/3k for the pup). I feel this is a good time for a dog and owner run!

My girlfriend and I have our 5k run in 2 weeks Saturday. Her time is around 25 mins, so I'll be running at her pace for the race. To be honest, I'm more excited for the nice burgundy quarter zip race top we get! I am really considering entering dog/owner runs with the pup once she gets used to not trying to chase squirrels/say hello to dogs on the run with me. Is that even a thing? I feel we would both do great with our current time.

scrubbedexpat099

Squash

Just started up again, do not have time in the summer.

Did move about 15 tons of wood in the last month if that counts.