We all need sleep. Unfortunately, it seems that sleep is difficult to come by in the typical American lifestyle. Time is in high demand and, seemingly, low supply and sleep is not as important as getting our homework done, cramming for a test, catching up on prime time TV, chatting on facespace, or any other number of reasons we have for not getting adequate sleep each night.
But why do we need sleep? When there is so much to do, and such little time to do it in (24 hours really isn't enough is it?) shouldn't we be able to nix sleep and get ahead in life? Sleep when you're dead, right? Well, if you don't sleep enough, you'll be dead sooner. So yeah, sleep when you're dead. Sleep is not only essential for survival (I could cite a number of studies on animals that were deprived of sleep, but you can find the hundreds just through a search engine, seriously, there's that many) it is also important for anyone who is hoping to improve their health through fitness.
What happens when you sleep: your body releases hGH (Human Growth Hormone) which repairs all the damage you've done throughout the day. Your body manages its metabolic energy to mend any damage and increase immune function in order to decrease inflammation. Sleep is also shown to allow memory to function at full capacity, it aids in prevention of cancer, diabetes, Alzheimer's, Parkinson's, depression, anxiety, dementia, obesity, and a host of other diseases. Strangely enough, lack of sleep does the opposite of all of that.
So as much as recovery and routine maintenance is important in becoming fit and performing at your max, it is all for naught if you don't get any sleep to help your body repair itself in order to be properly prepared for the next assault on your immune system, bodily tissues, skeletal system, brain function, muscles and tendons. If you can't find time to sleep, then there is no need to keep working out, it will only be a matter of time before your body fails to a point that you will have no choice but to discontinue exercise and rest it. Your body will not be ignored when you don't give it the love and attention it needs, so it will make it nearly impossible for you to continue down a road that is destructive. Prevent yourself from having to go down that road and treat your body nice, get some sleep.
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Pre-run: Lunge Matrix
3k-10k: 3-5 miles recovery
10k+: 4-8 miles recovery
Post workout Strength:
3 rounds untimed
AMRAP Pull Ups (pause 1 count at the top and the bottom)
AMRAP Clap Push Ups (scale to strict if needed)
AMSAP Hollow Hold
20 Air Squats with perfect form
Rest 4 minutes
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