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Listening to my Body (and the consequences of not!)

Saturday, May 05, 2012

Well, I was so excited that I had gotten up to a 15/15 minute split between the treadmill and elliptical at the gym in the mornings. I was even finding the elliptical so fun that I would often go in time to whatever music was playing, often getting up over 5 miles per hour. I was also trying out short stints at 2.4 mph on the treadmill.

Then, this week my back started hurting more, and I've determined that while I thought I was increasing slowly enough, I was increasing too fast for my body to handle. Of course, the desire to increase has been fueled by the Walk Across America challenge at work. I'm just going to have to remember that the point is to get healthier, not to end up sidelined with an aching back!

So, the last two days at the gym I maxed at 2.3 mph on the treadmill, and limited my speed to 4 mph on the elliptical. I'm feeling better, but my back is still sore on and off. Hubby and I just took a 35 minute SLOW stroll outdoors, and after 30 minutes my back started nagging at me again.

So here is my plan for the next few weeks, which I'm putting out here to make it real:

Week 1: treadmill only for 30 minutes, back down to 2.2 mph. I think I'll really need to stay at that level for the entire week, to let my back settle down.

Week 2: ***DEPENDING ON HOW I FEEL***, start working my way back back to 2.3 mph. I hope that I can achieve the full 30 minutes at 2.3 by the end of the week, but I'll really have to pay attention to what my back is telling me, and decrease immediately if I feel any pain at all.

Week 3: (Or whatever week it is after I achieve the whole 30 minutes at 2.3 mph) Stay at 2.3 mph on the treadmill for the entire week - NO Elliptical, no matter how much I want it!!!

Week 4: (Or whatever week it is after I do a whole week at 2.3 mph on the TM without any pain) 25 Treadmill (2.3 mph), 5 Elliptical (max 3.5 mph), for the ENTIRE week!

Week 5 and following: Continue to shift 5 minutes from the treadmill to the elliptical, and stay at the new split for the entire week, using the same 2.3/3.5 speeds. So, week 5 would be (20/10), week 6 (15/15).

Reassess at that point. I may need to keep the 15/15 ratio for several weeks before moving on, because that seems to be where I messed up this time.

I hope that putting this plan here for all to see will help me to stick to it and not slip back into my more More MORE! mentality.
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