 good job getting up here I guess you learned about grays because of the vlog yeah I love it I work out feeling good oh man I'm gonna miss it it's been a good season up here and you know time to freshen up for the US mountain championships we'll take it we will take it see the studio we're back from the mountains all right everyone solid day up on graze peak and yes we're gonna replace the Nike vapor fly 4% flying it's from yesterday's threshold put up the salming trail 5's and talk about two different types of shoes brand recognition salming versus Nike kind of it makes it makes me a smile when we can run in different companies different styles of shoes here on this YouTube channel and again a shout out to Noah and Todd for saying hello today up on the mountain okay here we go today's run 20 miles and I did not have time to sit down outside the studio and convert the miles to kilometers along with a feet to meters so there it is on your screen the reason I don't have time is because I'm catching a flight in the morning which means I need to pack because we're heading off to New Hampshire and today's topic focuses on why I'm gonna keep this a little more simple on the editing side of the vlog and simple on as far as how much I talk to you here in the studio so that I can not go foam roll not go aqua jog in the pool not go drink a recovery mix even though I did do that today but yes so that I can go to sleep that's right that is the number one recovery tool that we have as runners it's sleep more sleep higher quality sleep and so we're gonna dive into this topic today and this is just scratching the surface I think this will be I bet we make two or three more vlogs in the next year that focus just on this topic for runners long distance runners especially who are striving to chase down personal records chase down faster maybe actually chase down Boston qualifiers which I heard that the the new qualifying times were just released this past week and I it sounds like based on the buzz that it's gotten a little faster so that is the topic for today's vlog sleep sleep sleep and yes this is a huge topic I'm not an expert I've never studied sleep I I believe there are people out there who study sleep life full-time that's our job actually counsel people to help them sleep better if they're struggling if they have sleep deprivation in their life so I'm not an expert but I will do my best to share my experience with you and here we go let's dive in basically you know the rule of thumb at least seven hours of sleep per night just for normal everyday people that are maybe not long distance runners seven hours every single night no matter what okay so that's seven hours now I've heard that for long distance runners let's say that's training above like 25 to 30 miles per week that you should get a strive for at least eight hours a night which I know is difficult so for me when I was in college so in high school I never trained more than I think I topped out at the most 40 miles per week at the most and then when I had this bright idea to walk on to the University of Colorado cross country and track team which I accomplished then my volume started to increase and I started to learn about what it takes to train excuse me at a high level therefore I found as a sophomore on the cross-country team when I started talking about 80 to 90 miles per week for my volume of training that is when I needed no matter what eight hours it really eight to nine hours of sleep every single night 90 miles per week 9 to 10 hours per night and then 100 plus miles per week for my volume I would need to sleep 10 hours plus for per night and that's just how it went down for me at CU and now I'm gonna do it now I'm gonna do it now because this is oh this is tough everyone this is tough this is us being vulnerable with each other question of the day do you get enough sleep for the level of training that you are currently at I am I do not I do not no way no way no way no way I'm being very frank with you I should be sleeping I would say at least nine hours a night at a hundred miles that's where I'm at about right now is a hundred miles per week so I do not hit my own rule of thumb for that nine at least ten I probably sleep seven hours a night right now and I think as a parent you kind of get used to a little bit of sleep deprivation so I think I've got that going for me as far as just kind of being used to feeling a little tired a little off at times but I wish it wasn't like that so that's a question of the day be honest with us down in the comments do you get enough sleep to match your current level of training so when you are not when you are sleep deprived and you're not sleeping as much your body struggles metabolizing glucose when you're sleeping and glucose is what our bodies need for energy and so if your body is not metabolizing glucose at night you're going to have decreased energy levels which of course impacts our impacts our training in fact today I felt a little tired up there now I had a hard workout but up in the mountain I felt a little tired and I feel like I slept pretty well last night but maybe not as much as I should have it was probably a six and a half to seven hour night last night and sure enough like I felt I felt a little today up on the mountain and the other benefit for sleeping well sleeping at the right amount of volume right amount of hours and making sure we're getting our rent cycles in and that ideally our sleep is not interrupted which I get it like things happen in life like sometimes our sleep is interrupted whether you're too hot or screaming kids or alarms going off in your apartment building who knows what the case may be but when we do sleep well our hormones are better balanced and at when we're sleeping testosterone and IGF one is released into our bodies and that helps as many of you know especially testosterone helps us rebuild our muscles so after a long run after a threshold run like yesterday and then also after like inner hard interval days or maybe a day in the gym if we can sleep more and at higher quality levels our muscles are going to be rebuilding while we're sleeping and now I do have a quick observation to make before we wrap this up is that when I watch the Kenyans and Ethiopians train and when I say watch I mean like through documentaries a lot of times and actually no Ryan Hall talks about this as well the merit the former marathon runner here in the United States he's retired now they talk about naps and now they're professional runners but I just wonder like for me personally and maybe this is like an addendum to the question of the day but for me personally if I take a nap I don't sleep that night like it's really really bad so I purposefully do not nap during the day and frankly who has time to nap these days right as I if you have time to nap like that's amazing but I do not have time to nap so I'm just curious to hear your thoughts as well on napping and like I watch I watch these professional runners like that's their full-time job and most of them are napping like from like for one and a half to two hours in the afternoon and then a lot of times they'll do a second training session in the evening so it's just an observation that and obviously like a lot of these professional runners like you know the Ethiopians Kenyans like they're crushing it they're just crushing the crushing the races out there so actually in Berlin when this publishes Berlin is 48 hours from now so it's gonna be fascinating to watch to see what goes down in Berlin at the Berlin marathon and so of course the keyword is sleep and the question of the day I already asked let's let's hear it down below full transparency and yes of course I'm just as guilty of staying up sometimes and using this too much before I fall asleep the smartphone I've heard there's a little bit of an epidemic out there especially amongst let's say Generation Z Millennials I don't know like what like as younger folks and probably frankly everyone at this point where we gotta train ourselves to set the phone down I've heard an hour before you try to fall asleep I don't do that I'm just being fully try like I don't do that but again keeping in mind us runners as we try and chase down PRs there's a lot of research out there that the more sleep we get the better we perform we will perform in our workouts which means the better we will perform on race day all right speaking of that we're gonna cut it there because I got to go in and pack and yes edit this blog and yes go to sleep all right I love you guys thank you for being there thanks for watching and I will see you in New Hampshire for the US Mountain Championships which starts Sunday morning Sunday morning so all right there you go here's a couple old blogs on the right and the left I'm just gonna grab some well I'll try and find a couple that hit on this topic as well that are relevant to today's discussion all right see beauty work hard and love each other see you tomorrow