Was going to ask all you wonderful people whether, four weeks or so after graduation, I should be able to do a 5k [with two hills] any faster than 36 minutes. It doesn't seem to be getting any easier!
But - I have now smashed my toes into the stairs and one has gone purple! [toes, that is, not stairs...]. Am in a lot of pain and am now thinking, bugger - will have to miss a few runs. Hoping I haven't broken my toes, but even if I have you just have to ice it and rest it. BUGGER - have not yet missed a single running opportunity and have done 3 runs a week since mid -December.
Sympathy??
Written by
Ucandothis
Graduate
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On the plus side you now have an Injury Couch badge to go with your Graduation badge, which makes you a really authentic runner. Welcome to the club.
Injuries befall us all, some through overdoing the running, some through accidents and some through just general prattish behaviour in daily life. I have had my fair share of the first two and some might argue, the third too. Be philosophical. Do other exercise stuff that does not involve your foot till it has recovered, and buy some stell toe-capped slippers.
Did someone mention general prattish behaviour..? Rubbish news about your toe Ucandothis , hopefully it's just bruising and it'll pass fairly quickly. It's really impressive that you've been doing 3 runs a week since December, that's some serious dedication! Fingers crossed for a speedy toe recovery!
yoga is a great idea. Also some upper body weight work. You can still do pullups. You can still squat, in fact. If anything broken toe is ideal for squat form improvement as it will encourage you to stay in your heels.
Ref the 36 minutes, there is no right or wrong time other than what is working for you. We are all individuals with differing capability
As an example: I am almost sixty, I am short, I am female, my maximum capability is always going to be less than that of a 20 year male gazelle. I have only been running for 20 months or so and although I am gradually improving, I have probably left it too late in life to get close to my maximum potential. On any given run, I am affected by internal things (how well I have slept, injuries, how well hydrated I am etc) and external things (terrain, surface, wind, rain, heat etc) and therefore might get close to my personal best or not.
What I can say is that if you keep on running, you will gradually improve. You might see an increase in pace, you might see an ability to run for longer, you might feel more comfortable, see recovery times come down, suffer fewer niggles etc etc.
Nasty stairs. They're miserable buggers, always attack when you're least expecting it... Isn't it funny how the tiniest bits of our bodies can hurt so much? I'd say that you can be proud of yourself for such great discipline - but if you don't let your toe get better, then you'll be hobbling for longer. So bite the bullet and hit pause for a couple of days...
As for the 5K in less than 36 minutes.. will you turn into a pumpkin if it's more? It's still a far cry from what you could manage before you started C25K It depends very much from one person to the other, I'd say... I graduated nearly a year ago, and I do a 30 minute 5k on flat ground.
You have it! It happens to us all and will just be a temporary blip in your running career. Get well soon.
Oh, and as far as speed is concerned, there is no "should" . You are only competing with yourself and will get gradually stronger - but that might be more distance rather than speed. Does it really matter?
Thanks everybody! My whole toe is a vivid purple colour now so not running today! Need to knuckle down to some work anyway. Will see if I can have a short run tomorrow as walking is no issue.
Went back out today despite purple toe! Toe wasn't a problem at all but am still not getting any faster! Had to stop a couple of times but make it a rule never to stop on a hill [my route is the local parkrun, which has two hills]. My recovery time is way better now, but I think I need some strength exercises to get my legs working faster. Any tips?
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It depends very much from one person to the other, I'd say... I graduated nearly a year ago, and I do a 30 minute 5k on flat ground. 
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