Recovered from the ankle strain and first run in 10 days - Steady 5km - 29:45

Hi all,

I hurt my ankle 10 days ago when I got a 5km PB at Barking Parkrun. I decided to rest until the pain in the ankle was completely gone before I ran again.

So today I first ran W3R3 with my wife, we ran 3km together. Once my wife finished she went home and I began a 5km. My aim was to do it in under 30 mins and I was able to do it but the last km was a bit difficult. I will run another 5km on Thursday and try and do that in about 27:30. That should set me up nicely for Saturday's Parkrun.

Here is a link to my run (only includes the 5km, not W3R3):


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8 Replies

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  • Great to hear you are out again. Tomorrow morning for my gentle 5k and it won't be sub 30mins, I'm sure. I did exactly the same as you on my first Parkrun. It's following people.... you don't want them to get away from you and you end up putting yourself out for days. Silly really. I am happy for that Park run to stay my PB for a while but you are pushing on to HM, aren't you?

  • My aim is to run a HM at the end of Oct, I am following a HM training plan (apart from last 10 days) but haven't committed myself to to it yet. Because of my injury I'm going to run 4 more times and if I'm feeling good ill sign up for it.

  • Good luck.

  • Hi Aftabs... I'm really sorry to hear about your injury, so frustrating for you.... My advice would be to focus more on building duration and therefore mental stamina rather than speed or how many K's as that will hold you in good stead for the HM. Take care of yourself...

  • Thanks for the advice! I am able to run OK now but I may wait a few more weeks until I run another interval session because these are the ones that put the most pressure on my body.

  • Hey, Panther Lady, did you have any ill effects from your 22k weekend? I need to listen to your advice, which I am constantly giving to others, but I only seem to have one speed, which it turns out is too fast for the current state of my body.

  • Sorry to hear about your injury, try to take it easy and run a few recovery pace runs first, speed is the highest risk factor for injuries. Whatever you decide take care and enjoy your runs. Sorry to bleat on but I know how frustrating it is when an injury comes along :-)

  • Thanks and that is my plan too. So yesterday was about 6min pace and I will slowly build this back up in the next few runs.

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