Rebuilding Fitness One Session at a Time
Today I met my dad for a walk, and for the first time in twelve weeks my training status finally nudged its way back to maintaining. It’s wild to think how long it’s been stuck in detraining and recovery, but that back pain really knocked me off my feet. I’d been pushing so hard—nearly a thousand intensity minutes in a single week, day and night—that it’s no wonder my body demanded a timeout. There are only about 10,080 minutes in a week, and I was living most of them in the red. So I held back, let myself heal, and trusted the process. Getting out there today felt like reclaiming a piece of myself, a reminder that progress doesn’t disappear—it just waits for you to catch up again.
Back at it today, and already planning how to climb my way back to better fitness. My VO₂ max took a real hit over these twelve weeks, dropping down into numbers I haven’t seen in a long time, so the goal now is to work it back toward that 44 range. That’s the cost of injury and recovery—progress slows, but it never disappears. I’m finally feeling good enough to push again, even if winter has been unusually kind this year. The air had a bit of a nip, but nothing serious; a ball cap was all I needed to stay perfectly comfortable. I logged 21 minutes in aerobic zones and another 19 in easy zones 2 and 3, all while carrying a 14‑kg pack. It felt solid, steady, and exactly like the kind of foundation I need as I rebuild.
Looking over today’s stats, it really does feel like things are turning around. Even with the 14‑kg pack—something my parents keep telling me to lighten up—I’m seeing steady improvements every session. My pacing is tightening, my heart rate zones are shifting in the right direction, and the aerobic load is finally climbing again after weeks of setbacks. It’s not flashy progress, but it’s real: 21 minutes solidly in aerobic work, another 19 in easy zones, and a training effect that shows I’m rebuilding the base I lost during those rough weeks of back pain. Carrying the weight actually seems to help me focus on form and consistency, and the numbers back that up. I’m not pushing recklessly; I’m just climbing my way back with intention, and it feels good to see the data reflect the effort.
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