Slipped on a chip...

[Janglyshe]

Went to theatre a week ago and as show was late finishing I had to run for last train. No problem only 700m. However, I was in blue stilettoes. With 100m to go I slipped on a chip and broke the heel of my shoe, laddered my tights, cut my right knee and ended up on the floor. Picked myself up and hobbled to the station and still caught the train. Felt sore and ego damaged. This little mishap has now hampered C25K. I went out on Sunday and was okish on warm up but struggled trying to run due to knee injury but my ankle was hurting. I just really walked for 40 minutes. Tried again on Monday and I was no better than W3. Tuesday the same. I decided that rest might be the solution so just had very short walks for Wednesday, Thursday, Friday and Saturday. Today went out brisk 5 minutes and my ankle was hurting just a little so turned to running and intended to do my W5R3 which was where I left off. Humiliation as I managed just 10 minutes non stop before various aches and pains forced me to abort. I then walked/jogged/shuffled for 500m before running the final 500m home. What next? Do I re do W3 - W5 in the next two weeks or do I try W5R3 again tomorrow. I regret so many rest day now. I am tempted to do another 2km this afternoon as apart frm knee and ankle I feel brilliant.

[rr76 Graduate]

Maybe try restarting week 5 as it would mean a few shorter interval runs before the 20 minute one, allowing you to get used to running again? And buy yourself some replacement blue stilettos as a graduation pressie in a few weeks time!

[Janglyshe Graduate]

My graduation pressie will be running shoes. Wearing an old pair of my daughter's shoes. We are same size and both of us have high arches. Some new blue shoes definitely on the to buy list but maybe a lower heel...

[Ullyrunner Graduate]

Sorry to hear of your mishap! Rest days are as important as running days especially early in the programme when you are building up. Don't be tempted to push things too much and risk a more serious injury which will put you back on the couch for longer. I think restarting week 5 is a good plan to build up again. Don't fret - its only a blip in your running progress.

[AncientMum Graduate]

Can't add anything to Ullyrunner's great advice, so just my commiserations on wrecking your shoes and hurting yourself and best wishes for a successful run when you're injury free x