Recommenced 5K training plan (after twisted ankle)

[ForbiddenPlanet]

I was 4 weeks into a 12 week Garmin training plan, targeting a 26 minute 5K, when I twisted my ankle.

After a week or so I re-commenced running starting with gentle short jogs to test the ankle and gradually increasing.

Last Friday, 4 weeks to the day after twisting my ankle, I resumed the plan. After 4 weeks out coach Greg moved me from the Green zone (Confident - right on track) to Amber (Somewhat confident - close to falling behind). He also gave me a video to watch (Are you sure you have the right target for your plan?)

After a Long Easy Run on Saturday, and an Easy Run yesterday I felt today's scheduled Steady State Run would be a milestone test of my recovery - the first time I had tried to run at something near the 5:12 I need for a 26 minute 5K.

The plan called for 15 minutes at 5:37 - 5:49 per km, with a 10 minute warmup and 10 minute cooldown. I just missed out on the first Goal Pace Run which was upcoming when I did my ankle, and felt I wanted to show willing as I need to get to that 5:12 pace by August 21st, so I planned to run a bit quicker.

I needed to be cautious though, and not open the taps too far in case my ankle couldn't cope, so stayed out of top gear.

In the event I averaged 5:25 min / km over the 15 minutes. A bit disappointed, but as I was not at all tired after the run, and 5:25 is only just off my current 5K PB pace, I told myself it was an OK result.

[Instructor57 Graduate10]

Sounds like a good result to me after your ankle injury !Fingers crossed it holds up 🤞

[ForbiddenPlanet Graduate10 in reply to Instructor57]

Thank you! Ankle feels fine at the moment - I'll be very careful increasing pace and duration. 🤞

[Irishprincess Graduate10]

I’ve had a couple of sprained ankle injuries and find that regular mobility and strengthening exercises for the feet and ankles really work. Also, stretch the calves. Apparently an ankle issue tightens up the calf muscles so I try and stretch mine every day on the stairs.

But, reading your post it sounds as if your twisted ankle hasn’t held you back too much!

[ForbiddenPlanet Graduate10 in reply to Irishprincess]

Thank you for those pointers IP! I have watched many James Dunne videos on the subject and I have a wobble cushion, so I've no excuses and must attend to those exercises, regularly.

I do stretch the calf muscles after every run, but I could do more, so I'll try a stair stretch as you suggest. 👍

So far so good with the training, quite excited to try a 10K after this one, but must not get ahead of myself ... 😁

[Irishprincess Graduate10 in reply to ForbiddenPlanet]

A wobble cushion is great!

[SueAppleRun Graduate10 60minGraduate]

Sounds brilliant to me who can’t run anywhere near that pace for more than 10 seconds and being back from injury too

[ForbiddenPlanet Graduate10 in reply to SueAppleRun]

Thank you - hoping my good luck continues. 🤞

Of course there's nothing like hard work to make you "lucky" and doing a 30 Day JD Challenge on Strength & Flex gave me the confidence to try this training plan! 😀

[SueAppleRun Graduate10 60minGraduate in reply to ForbiddenPlanet]

Well done for completing that, I gave up after the first week because all that kneeling did some damage to my knee and I could barely walk for a while let alone run, but squats and bridges are built into every day

[ForbiddenPlanet Graduate10 in reply to SueAppleRun]

Oh dear, sorry to hear that! A number of us did the challenge at the same time and people missed out or adapted some of the exercises if they didn't suit. Glad to hear some S & F is working for you. 👍

[SueAppleRun Graduate10 60minGraduate in reply to ForbiddenPlanet]

I started with the group but had to bow out, hey I can’t do everything, no one can 😀

[ForbiddenPlanet Graduate10 in reply to SueAppleRun]

👍👍👍!